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Slow-Cooker Pulled Pork Sandwiches+

Ingredients:

  • 5 Tbsp light brown sugar, divided
  • 1 Tbs smoked paprika
  • 2 tsp ground mustard
  • 1 tsp ground cumin
  • 1 1/4 tsp salt, divided
  • 1/2 tsp freshly ground pepper
  • 4 lb. boneless pork shoulder, trimmed of excess fat
  • 1/2 c + 3 Tbsp apple cider vinegar, divided
  • 1/2 c barbeque sauce
  • 3 Tbsp tomato paste
  • 3 c red cabbage, thinly sliced
  • 12 whole wheat buns

Directions:

Combine 1 Tbsp brown sugar, paprika, ground mustard, cumin, 1 tsp salt and pepper in a small bowl.  Rub spice mixture all over the pork.

In the slow cooker, combine 1/2 c vinegar, barbecue sauce, tomato paste, 2 Tbsp brown sugar and 1 c water.  Whisk to combine.  Pour over the pork, cover and cook on low for 8 hours.

While the pork is cooking, combine the red cabbage and remaining 3 Tbsp cider vinegar, 2 Tbsp brown sugar and 1/4 tsp salt.  Let stand until soft and bright in color, at least 30 minutes and up to overnight, covered in the refrigerator.

Remove the pork and transfer to a cutting board.  Strain the liquid into a saucepan, bring to a boil and cook until reduced to 1 1/2 c, about 20 minutes.  Roughly chop the pork and mix in a bowl with the reduced cooking liquid and return to the slow cooker to keep warm, if necessary.  Serve on buns with the red cabbage.

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Chicken, Potato and Leek Pie+

Ingredients

  • 1 slice smoked bacon, chopped
  • 1 1/2 cups cubed red potato (about 8 ounces)
  • 1 cup chopped carrot
  • 6 skinless, boneless chicken thighs, cut into bite-sized pieces
  • 3 1/2 tablespoons all-purpose flour
  • 3 cups sliced leeks (about 2)
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon pepper
  • 2 cups fat-free, lower-sodium chicken broth
  • 1/2 (14.1-ounce) package refrigerated pie dough
  • 1 tablespoon fat-free milk
  • 1 large egg white

Preparation

1. Preheat oven to 450°.

2. Cook bacon in a large Dutch oven over medium heat until almost crisp, stirring frequently. Increase heat to medium-high. Add potato and carrot to pan; sauté 3 minutes, stirring occasionally. Add chicken; sauté 3 minutes or until lightly browned, stirring occasionally. Stir in flour and next 3 ingredients (through pepper); sauté 1 minute, stirring frequently.

3. Slowly add broth to pan, stirring constantly; bring to a boil. Cook 2 minutes or until slightly thick, stirring occasionally. Spoon mixture into a 1 1/2-quart glass or ceramic baking dish. Top with dough, folding under and pressing down on edges to seal.

4. Combine milk and egg white; brush mixture over top of dough. Cut small slits in dough to vent. Bake at 450° for 30 minutes or until crust is golden. Let stand 10 minutes.

Yield: serves 6 (1 1/4 c)

Nutritional Information

Amount per serving
  • Calories: 298
  • Fat: 11.9g
  • Protein: 18g
  • Carbohydrate: 31g
  • Fiber: 2.2g
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Steamed Green Beans with Lemon-Mint Dressing+

Ingredients

  • 1 pound green beans, trimmed
  • 2 tablespoons finely chopped fresh mint leaves (tarragon or basil are also good options)
  • 1 tablespoon minced shallots
  • 2 tablespoons fresh lemon juice
  • 1 1/2 tablespoons extra-virgin olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Preparation

1. Steam green beans 4 minutes or until crisp-tender; drain.

2. Combine mint and remaining ingredients in a large bowl, and stir with a whisk. Add green beans to bowl, and toss to coat.

Yield: serves 4 (1 cup)

Nutritional Information

Amount per serving
  • Calories: 84
  • Fat: 5.3g
  • Protein: 2.2g
  • Carbohydrate: 9.1g
  • Fiber: 3.3g
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Greek Cod Cakes+

Ingredients

  • Cakes:
  • 2 cups 2% reduced-fat milk
  • 1 pound cod fillets, cut into 2-inch pieces
  • 1/2 cup panko (Japanese breadcrumbs), divided
  • 2 tablespoons minced fresh flat-leaf parsley
  • 1 tablespoon grated onion
  • 1 1/4 teaspoons grated lemon rind
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 large egg, lightly beaten
  • 1 large egg white, lightly beaten
  • 1 garlic clove, minced
  • 2 tablespoons fresh lemon juice, divided
  • 2 tablespoons olive oil, divided
  • Sauce:
  • 1/4 cup canola mayonnaise
  • 1 tablespoon chopped fresh flat-leaf parsley
  • 1 teaspoon chopped fresh dill
  • 1 teaspoon Dijon mustard
  • 1 teaspoon fresh lemon juice
  • 1/2 teaspoon minced fresh garlic
  • 1/4 teaspoon freshly ground black pepper

Preparation

1. Bring milk to a simmer over medium heat in a medium, heavy saucepan. Add fish; cover and simmer for 5 minutes or until fish flakes easily when tested with a fork. Drain well. Combine fish, 1/4 cup panko, and next 8 ingredients (through 1 garlic clove); stir in 1 tablespoon juice. Divide fish mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. Dredge patties in remaining 1/4 cup panko, pressing to coat.

2. Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Add 4 patties to pan, and cook for 4 minutes on each side or until golden. Remove from pan, and drain on paper towels. Repeat procedure with remaining olive oil and patties. Drizzle with remaining 1 tablespoon juice.

3. To prepare sauce, combine canola mayonnaise and remaining ingredients. Serve sauce with cakes.

Yield: 4 servings (serving size: 2 cakes and 1 Tbsp sauce)

Note: may take more egg/panko/breadcrumbs to get sticky enough to make into cakes

Nutritional Information

Amount per serving
  • Calories: 266
  • Fat: 14.4g
  • Protein: 24.3g
  • Carbohydrate: 7.7g
  • Fiber: 0.6g
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Warm Pasta Salad with Shrimp

Ingredients

  • 3 cups uncooked farfalle (bow tie pasta)
  • 1/4 cup fresh lemon juice
  • 1 1/2 tablespoons Dijon mustard
  • 1 teaspoon minced fresh garlic
  • 1/4 cup olive oil
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • Cooking spray
  • 12 ounces medium shrimp, peeled and deveined
  • 1 1/2 cups chopped fresh spinach
  • 1 cup canned cannellini beans, rinsed and drained
  • 1/4 cup minced red onion
  • 2 tablespoons chopped capers

Preparation

1. Cook pasta according to package directions, omitting salt and fat; drain.

2. Combine juice, mustard, and garlic in a small bowl, stirring well with a whisk. Gradually add oil, stirring constantly with a whisk. Stir in salt and pepper.

3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add shrimp to pan; cook for 2 minutes or until done. Stir in spinach, cannellini beans, red onion, and 2 tablespoons capers; toss to combine. Add the pasta and juice mixture to shrimp mixture; toss.

Yield: 4 servings

Nutritional Information

Amount per serving
  • Calories: 487
  • Fat: 16.4g
  • Protein: 28.9g
  • Carbohydrate: 56.2g
  • Fiber: 4.9g

 

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Cheesy Chorizo Frittata

Serves 6

Ingredients:

  • 1/4 lb chorizo
  • 1 (6 oz) pkg baby spinach leaves
  • 2 c cherry tomatoes, halved
  • 4 green onions, sliced
  • 6 eggs
  • 1/2 c milk
  • 1 1/2 c shredded pepper jack cheese, divided

Directions:

  1. Heat oven to 375 degrees.  Cook chorizo in large ovenproof skillet on medium-hihg heat until done, stirring frequently.  Remove chorizo from skillet, reserving drippings in skillet.  Set chorizo aside. Add spinach to skillet; cook 2 minutes or just until wilted, stirring frequently.  Stir in tomatoes and onions.  Remove from heat.  Mix in chorizo.
  2. Whisk eggs and milk in medium bowl until blended; stir in 1 c cheese.  Add to ingredients in skillet; stir until just blended.  Top with remaining cheese.
  3. Bake 25 minutes or until knife inserted in center comes out clean.
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Brazilian Black Bean Stew

Ingredients

Makes 6 servings

  • 1 Tbsp canola oil
  • 1/4 pound chorizo sausage, chopped
  • 1/3 pound cooked ham, chopped
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 2 (1 pound) sweet potatoes, peeled and diced
  • 1 large red bell pepper, diced
  • 2 (14.5 ounce) cans diced tomatoes with juice
  • 1 small hot green chile pepper, diced
  • 1 1/2 cups water
  • 2 (16 ounce) cans black beans, rinsed and drained
  • 1 mango – peeled, seeded and diced
  • 1/4 cup chopped fresh cilantro
  • 1/4 teaspoon salt

 PREP: 15 mins COOK:30 mins READY IN: 45 mins

Directions

  1. Heat the oil in a large pot over medium heat, and cook the chorizo and ham 2 to 3 minutes. Place the onion in the pot, and cook until tender. Stir in garlic, and cook until tender, then mix in the sweet potatoes, bell pepper, tomatoes with juice, chile pepper, and water. Bring to a boil, reduce heat to low, cover, and simmer 15 minutes, until sweet potatoes are tender.
  2. Stir the beans into the pot, and cook uncovered until heated through. Mix in the mango and cilantro, and season with salt.
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Shrimp Tacos with Spicy Slaw

Serves 4.

Note: From the Detroit Free Press Test Kitchen.

  • 1 to 1 1/4 lb. peeled and de­veined large raw shrimp
  • 1/3 c. fresh orange juice
  • 1 chipotle pepper in adobo sauce (see Note)
  • 3 tbsp. lemon or lime juice, divided
  • 3 tbsp. olive oil, divided
  • Salt and black pepper
  • 2 c. finely shredded cabbage
  • 1 medium tomato, diced
  • 1 small white onion, diced
  • 3/4 c. chopped cilantro, divided
  • 1/2 tsp. sugar
  • Salt and black pepper to taste
  • 1/4 tsp. crushed red pepper flakes, or to taste
  • 8 corn tortillas, warmed
  • 1/2 c. reduced fat sour cream
  • 1/4 c. chopped cilantro
  • 1 avocado, halved, pitted, sliced or diced
  • 1 c. crumbled queso fresco or feta cheese

Directions

Place the shrimp in a large bowl.

To make the marinade: In a mini food processor or blender, blend together the orange juice, 1 chipotle pepper, 2 tablespoons lemon or lime juice, 1 tablespoon olive oil, 1/4 teaspoon salt and 1/4 teaspoon pepper. Pour over the shrimp. Toss to coat the shrimp with the marinade. Set aside for at least 30 minutes.

Meanwhile, in another bowl, mix together the slaw ingredients: cabbage, tomato, onion, 1/2 cup cilantro, 2 tablespoons olive oil, 1 tablespoon lemon or lime juice, sugar, salt and pepper to taste and 1/4 teaspoon crushed red pepper flakes. Set aside.

Preheat the broiler. Place shrimp on the broiler pan and brush with the marinade. Broil about 4 to 5 minutes or until shrimp are opaque and just cooked through. Remove from the broiler and leave the broiler on. Place the corn tortillas on a baking sheet under the broiler for a few minutes to warm them.

To assemble the tacos, stir together the sour cream and 1/4 cup cilantro. Spread about 1 tablespoon of cream on each tortilla. Top with some slaw, a few shrimp and avocado. Sprinkle with crumbled cheese and serve.

Nutrition information per serving:

Calories 415 Fat 25 g Sodium 662 mg Saturated fat 9 gCarbohydrates 36 g Protein 16 g Cholesterol 84 mg Dietary fiber 7 g

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Jalapeno BLT Pizza+

  • 1 thawed frozen pizza dough ball
  • 1 c or so arabiatta sauce
  • 6 slices bacon
  • 3 Tbsp jalapeno jelly
  • 2 thick sliced plum tomatoes
  • 2 c arugula or spinach
  • 1 c shredded mozzarella cheese
  • 2 Tbsp olive oil

Heat oven to 450.

Roll out dough, following directions on package.  Transfer rolled out dough onto cooking pan lightly sprinkled with cornmeal.  Pre-bake the dough for 5-8 minutes (otherwise dough tends to be soft in middle).

Cook bacon and chop it up, tossing to coat it with the jalapeno jelly.  Slice tomatoes.  Toss arugula with olive oil.  Set all aside.

Pour the arrabiatta sauce onto the pre-cooked dough and spread around.  Top sauce with cheese, tomatoes and jalapeno bacon.

Transfer the pizza back to the oven and cook for another 5-8 minutes until it is done to your liking. 

Remove from oven and top with arugula.

Cut and serve.

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Mini Shepherd’s Pies+

4 servings | Active Time: 30 minutes | Total Time: 40 minutes

Ingredients

  • 2 teaspoons extra-virgin olive oil
  • 1/2 cup chopped onion
  • 12 ounces 93%-lean ground beef
  • 2 tablespoons all-purpose flour
  • 1 tablespoon tomato paste
  • 1 cup reduced-sodium beef broth
  • 6 ounces baby spinach, chopped
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon garlic powder, divided
  • 2 12-ounce packages frozen winter squash puree, thawed
  • 1/3 cup finely shredded Parmesan cheese

Preparation

  1. Position rack in upper third of oven; preheat broiler.
  2. Heat oil in a large skillet over medium-high heat. Add onion and cook, stirring, until beginning to soften, about 2 minutes. Reduce heat to medium, stir in beef, flour and tomato paste, and cook, stirring, until the beef is mostly browned, about 3 minutes. Add broth, scraping up any browned bits with a wooden spoon. Bring to a boil and cook, stirring occasionally, until the broth is the consistency of thick gravy, about 4 minutes. Stir in spinach, 1/4 teaspoon salt and 1/4 teaspoon garlic powder; cook until the spinach is just wilted, about 1 minute. Remove from the heat.
  3. Place squash in a fine-mesh sieve and gently press on it to extract excess liquid. Transfer to a bowl. Stir in the remaining 1/2 teaspoon salt and 1/4 teaspoon garlic powder. Divide the meat mixture among four 10-ounce broiler-safe ramekins. Top each with about 1/2 cup of the squash. Place the ramekins on a baking sheet.
  4. Broil until heated through and bubbling around the edges, about 10 minutes. Sprinkle with cheese and broil until it is just melted, about 3 minutes more.

Nutrition

Per serving : 310 Calories; 13 g Fat; 5 g, 26 g Carbohydrates; 29 g Protein; 5 g Fiber