Caesar-Crusted Chicken Salad

Courtesy of Cooking Light Diet Plan

Caesar-Crusted Chicken Salad

Ingredients
2 1/4 teaspoons Dijon mustard
3 tablespoons Parmesan cheese, grated and divided
1/2 tsp anchovy paste
2 (6-ounce) skinless, boneless chicken breasts
1/8 teaspoon kosher salt
1/8 teaspoon black pepper
2 tablespoons panko (Japanese breadcrumbs)
1 romaine lettuce heart, halved
1 tablespoon olive oil, divided
1 teaspoon fresh lemon juice

Instructions
Preheat broiler to high.
Combine mustard, half of cheese, and anchovy in a bowl. Heat a grill pan over medium-high; coat with cooking spray. Sprinkle chicken with salt and pepper; add to pan, and cook 4 minutes. Turn, brush with mustard mixture, top with panko, and coat with cooking spray. Place pan in oven; broil 7 minutes or until chicken is done. Let stand 5 minutes. Cut into slices.
Return pan to medium-high. Brush cut sides of lettuce with 1 1/2 teaspoons oil. Grill lettuce for 2 minutes.
Place 1 chicken breast and 1/2 lettuce heart on each of 2 plates. Top lettuce evenly with remaining 1 1/2 teaspoons oil, juice, and remaining 1 1/2 tablespoons cheese.

Makes 2 servings
359 calories

Green Beans with Dilly Sauce
Heat a large skillet over medium-high heat. Add 1 teaspoon olive oil; swirl to coat. Add 6 ounces trimmed green beans to pan; cook 3 minutes. Add 2 tablespoons water; cook 3 minutes or until liquid evaporates and beans are crisp-tender. Sprinkle with 1/8 teaspoon each of salt and pepper. Combine 2 1/2 tablespoons plain nonfat Greek yogurt, 2 tablespoons half and half, 1 teaspoon chopped fresh dill, 1/2 teaspoon white vinegar, and 1/8 teaspoon paprika in a bowl, stirring with a whisk. Serve with green beans.
Makes 2 servings (serving size: about 1/2 cup green beans and 1 1/2 tablespoons sauce)
61 calories

Grilled Steak and Elote Tacos

Courtesy Cooking Light Diet

Grilled Steak and Elote Tacos

Ingredients
1 ear fresh corn
1 tablespoon canola mayonnaise
1 tablespoon chopped fresh cilantro, plus more for garnish
1/2 tablespoon white vinegar
1/4 teaspoon chile powder
1/4 teaspoon plus a dash of kosher salt, divided
1/2 pound skirt steak, trimmed
1/4 teaspoon ground cumin
4 (6-inch) corn tortillas
2 tablespoons finely crumbled feta cheese (about 1/2 oz.)

Instructions
Preheat grill to medium-high (about 450°F). Place corn on oiled grates; grill corn, turning occasionally, until slightly charred, about 10 minutes. Transfer to a cutting board. When cool enough to handle, cut corn kernels off cobs, discard cobs, and place kernels in a medium bowl. Add mayonnaise, cilantro, vinegar, chile powder, and dash of salt; stir to combine. Set aside.
Sprinkle steak evenly with cumin and remaining 1/4 teaspoon salt. Increase grill temperature to high (450°F to 550°F). Place steak on oiled grill grates, and grill to desired degree of doneness, 1 minute and 30 seconds to 2 minutes per side for medium-rare. Transfer to a cutting board.
Grill tortillas until edges become charred, 30 seconds to 1 minute per side. Thinly slice steak across the grain, and divide among tortillas. Top with corn mixture and cheese; garnish with cilantros.

Makes 2 Servings (serving size: 2 tacos)
417 calories

Mango Slices
1/2 cup fresh mango sliced
Makes 1 serving
50 calories

Mongolian Beef

Courtesy of Cooking Light Plan

Mongolian Beef
Ingredients

1/2 teaspoon sugar
1/2 teaspoon cornstarch
1 teaspoon dry sherry
1/2 teaspoon white vinegar
1/2 teaspoon chile paste with garlic (such as sambal oelek)
1/8 teaspoon salt
1 teaspoon peanut oil
1 1/2 teaspoons minced peeled fresh ginger
1 1/2 teaspoons minced fresh garlic
8 medium green onions, cut into 2-inch pieces
8 ounces sirloin steak, thinly sliced across the grain

Instructions
Combine first 6 ingredients, stirring until smooth.
Heat peanut oil in a large nonstick skillet over medium-high heat. Add minced ginger, minced garlic, and beef; sauté for 2 minutes or until beef is browned. Add green onion pieces; sauté 30 seconds. Add vinegar mixture; cook 1 minute or until thickened, stirring constantly.
Makes 2 servings (serving size: about 1 cup)
237 calories

Garlic and Red Pepper Asparagus

Ingredients
8 ounces trimmed asparagus
1 tablespoon extra-virgin olive oil
1/8 teaspoon kosher salt
1/8 teaspoon crushed red pepper
1/8 teaspoon freshly ground black pepper
1 garlic clove, thinly sliced

Instructions
Preheat oven to 425°. Combine asparagus, olive oil, salt, crushed red pepper, black pepper, and garlic on a jelly-roll pan; toss to coat. Bake at 425° for 8 minutes or until asparagus is crisp-tender.
Makes 2 servings
85 calories

Sesame-Garlic Broccoli

Ingredients
1/2 pound Broccoli, trimmed
2 tablespoons water
1 1/2 teaspoons dark sesame oil
2 garlic cloves, thinly sliced
1/8 teaspoon kosher salt

Instructions
Place Broccoli in a large skillet; drizzle with 2 tablespoons water. Cover and cook over medium-high heat 5 to 6 minutes. Uncover and cook for 30 seconds or until liquid evaporates. Remove ­Broccoli from pan.
Add oil to pan; swirl to coat. Add garlic; cook 30 seconds or until just golden, stirring frequently. Return Broccoli to pan; toss to coat. Sprinkle with salt.
Makes 2 servings (serving size: about 1/2 cup)
80 calories

Simple Flaky Crab Cakes

Courtesy Cooking Light Diet Plan

Simple Flaky Crab Cakes

Ingredients
2 tablespoons plain panko breadcrumbs
1 tablespoon chopped fresh flat-leaf parsley
1 tablespoon finely chopped fresh chives
1 tablespoon canola mayonnaise
1/2 teaspoon grated lemon rind
1/4 teaspoon freshly ground black pepper
1 large egg, lightly beaten
8 ounces lump crabmeat, drained and shell pieces removed
1 tablespoon butter
1 1/2 teaspoons canola oil

Instructions
Place first 7 ingredients in a medium bowl, stirring to combine. Add crab; toss gently to combine. Chill crab mixture in refrigerator for 10 minutes. Divide crab mixture into 4 equal portions. With moist hands, gently shape each portion into a 1-inch-thick patty.
Heat a medium skillet over medium heat. Add butter; swirl until butter melts. Add oil; swirl to coat. Carefully add patties to pan; cook 4 minutes on each side or until crab cakes are golden brown and done.
Makes 2 servings (serving size: 2 crab cakes)
299 calories

Simple Salad

Ingredients
1 teaspoon minced shallots
2 teaspoons lemon juice
1/2 teaspoon honey
1 tablespoon extra-virgin olive oil
4 cups loosely packed mixed greens
1/3 cup vertically sliced shallots

Instructions
Combine shallots, lemon juice, and honey in a large bowl; gradually whisk in olive oil. Add arugula and onion to bowl; toss gently to coat.
Makes 4 servings
44 calories

Green Beans
Steam 3/4 pound trimmed green beans for 5 minutes or until crisp-tender. Toss with 1 tablespoon olive oil, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Refrigerate extra servings to reheat for quick side dish during the week.
Makes 4 servings
57 calories

Beef Kebabs with Cucumber-Mint Salad

Courtesy of Cooking Light

Beef Kebabs with Cucumber-Mint Salad

Ingredients
1/2 pound 90% lean ground sirloin
1 teaspoon ground cumin
1/2 teaspoon plus a dash of kosher salt, divided
1/4 teaspoon black pepper, divided
4 teaspoons extra-virgin olive oil, divided
1/2 English cucumber, halved lengthwise and thinly sliced (about 1 1/4 cups)
1/2 cup thinly sliced shallot
1/4 cup chopped fresh mint, divided
3 1/2 teaspoons white distilled vinegar, divided
3 tablespoons plain whole-milk Greek yogurt

Instructions
Preheat a grill to medium-high (about 450°F), or heat a grill pan over medium-high. Combine ground beef and cumin in a bowl. Divide beef mixture into 2 (4-ounce) portions, and gently shape 1 portion around each of 2 (10-inch) skewers, patting the meat flat. Sprinkle evenly with 1/4 teaspoon salt and 1/8 teaspoon black pepper, and brush evenly with 1 teaspoon oil. Place skewers on grates, and grill, uncovered, until a thermometer inserted in thickest portion reads 165°F, 4 to 5 minutes per side.
Combine cucumber, onion, 1 1/2 Tbsp. mint, 1 tablespoon vinegar, 1/4 teaspoon salt, remaining 1 tablespoon oil, and remaining 1/8 teaspoon black pepper in a bowl; whisk to combine.
Stir together yogurt, remaining mint, remaining 1/2 teaspoon vinegar, and remaining dash of salt in a small bowl. Divide cucumber salad among 2 plates, and top each with a skewer. Serve with yogurt sauce for dipping.

Recipe Tips
Basically a hamburger on a stick, these kebabs cook faster and have more surface contact with the grill, resulting in more crispy, juicy bites than your average bun-topped burger.
Makes 2 Servings (serving size: 1 skewer, 3/4 cup cucumber salad, and 4 tsp. yogurt)
340 calories

Cucumber and Tomato Salad

Ingredients
1 cumber peeled and slices
1 tomato cut into cubes
Combine with oil and balsamic vinegar and a pinch of salt and pepper

Pork Chops with Corn Relish

Courtesy of Cooking Light

Pork Chops with Corn Relish

Ingredients
1 medium-size green tomato, cut crosswise into 1/4-inch-thick slices
2 (6-oz.) bone-in center-cut pork chops (about 1 inch thick)
1/2 teaspoon kosher salt, divided
1/2 teaspoon black pepper, divided
1 large ripe mango, cut into 1/2-inch cubes (about 3/4 cup)
1/2 cup fresh corn kernels (from 1 small ear)
2 tablespoons extra-virgin olive oil
1 tablespoon chopped fresh flat-leaf parsley
1 tablespoon white distilled vinegar
1/2 teaspoon chopped fresh thyme

Instructions
Heat a grill pan over medium-high. Add tomato slices in a single layer; cook until slightly softened and lightly charred, about 2 minutes per side. Transfer to a cutting board; let cool slightly.
Season pork chops on both sides with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add chops to grill pan; cook over medium-high until a thermometer inserted in thickest portion registers 145°F, about 3 minutes per side, or to desired degree of doneness. Remove from heat; transfer to a plate, and cover loosely to keep warm.
Chop tomato slices; toss together with peaches, corn, oil, parsley, vinegar, thyme, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper in a medium bowl.
To serve, place 1 pork chop and 3/4 cup relish with juices on each of 2 plates.

Recipe Tips
Call on your grill and farmers market bounty to make summer dinners simple.
Makes 2 Servings (serving size: 1 pork chop and 3/4 cup relish)
353 calories

Cauliflower
Steam cauliflower until crisp-tender. Toss with 1 tablespoon butter, 1/8 teaspoon salt, and 1/8 teaspoon black pepper.
Makes 2 servings
57 calories

Deviled Chicken

Courtesy of Cooking Light

Deviled Chicken

Ingredients
2 (8-ounce) skinless, bone-in chicken breast halves
1/4 teaspoon freshly ground black pepper
1/42 teaspoon salt
Cooking spray
1 tablespoons prepared mustard
1/4 teaspoon ground red pepper
1 (1-ounce) panko bread crumbs

Instructions
Preheat oven to 475°.
Sprinkle chicken with black pepper and salt; lightly coat with cooking spray.
Place chicken on rack of a broiler or roasting pan coated with cooking spray. Bake at 475° for 15 minutes; remove pan from oven.
Combine mustard and red pepper in a small bowl; brush over chicken. Place bread in food processor; pulse 10 times or until crumbs measure 1/2 cup. Sprinkle breadcrumbs evenly over mustard mixture on chicken, pressing lightly to adhere. Lightly coat breadcrumbs with cooking spray. Return pan to oven. Bake at 475° for 10 minutes or until breadcrumbs are browned and a thermometer registers 165°.
Makes 2 servings (serving size: 1 chicken breast half)
214 calories

Roasted Fennel & Carrots
Cut up fennel bulb into large bite sized pieces. Keep 2 carrots whole, but peel them. Toss all with 1 tablespoon olive oil and 1/8 teaspoon salt. Bake at 450° until crispy tender.
Makes 2 servings
105 calories

Broccoli Salad

Ingredients
12-oz fresh broccoli florets
1 tablespoon canola mayonnaise
1 1/2 ounce 1/3-less-fat cream cheese, softened
1 tablespoon minced shallots
1/2 teaspoon grated peeled fresh ginger
1/2 teaspoon white distilled vinegar
1/8 teaspoon kosher salt
1/8 teaspoon black pepper
1/4 teaspoon minced garlic

1 tablespoon pumpkin seeds

Instructions
Steam broccoli until just tender (about 5 minutes) - Let cool - Combine  mayonnaise and cream cheese in a bowl. Add broccoli, onion, and next 5 ingredients (through garlic), stirring to combine. Sprinkle with pumpkin seeds.

Makes 2 servings (serving size: about 3/4 cup)
93 calories

Beef Tenderloin with Balsamic Asparagus

Courtesy of Cooking Light

Beef Tenderloin with Balsamic Asparagus 

Ingredients
2 teaspoons canola oil, divided
2 (4-ounce) beef tenderloin steaks, trimmed
3/8 teaspoons kosher salt
1/4 teaspoons freshly ground black pepper, divided
1/4 teaspoons paprika
1/8 teaspoon ground cumin
1/8 teaspoon garlic powder
1/2 pound thin asparagus, cut diagonally into 1-inch pieces
1 teaspoon thyme leaves
1/2 teaspoon grainy Dijon mustard
1 teaspoon balsamic glaze

Instructions
Heat 1/2 teaspoon oil in a large skillet over medium-high. Sprinkle steaks evenly with 1/4 teaspoon salt, 1/8 teaspoon pepper, paprika, cumin, and garlic powder. Add steaks to pan; cook 5 minutes on each side for medium-rare or until desired degree of doneness. Remove steaks from pan; let stand 5 minutes.
Return pan to medium-high. Add remaining 1 1/2 teaspoons oil to pan. Add asparagus; cook 3 minutes. Add remaining 1/8 teaspoon salt, remaining 1/8 teaspoon pepper, thyme, and mustard to pan; toss to coat. Drizzle with balsamic glaze. Serve with steaks.

Recipe Tips
Beef tenderloin steaks are often considered a special-occasion cut, but when they go on sale (or you’re ready for a splurge), this classic preparation is foolproof.
Makes 2 servings (serving size: 1 steak and about 1/2 cup asparagus)
298 calories

Maple-Dijon Roasted Carrots and Mushrooms
Ingredients
1 1/2 teaspoons olive oil
1/2 teaspoon maple syrup
1/4 teaspoon Dijon mustard
1/2 (12-ounce) package small carrots with tops, peeled
1 teaspoon thyme leaves
1/8 teaspoon kosher salt
1/8 teaspoon black pepper
1 (4-ounce) package of cremini mushrooms, halved

InstructionsPreheat oven to 500°F.
Combine oil, maple syrup, and mustard in a medium bowl. Add carrots and mushrooms; toss to coat. Spread carrot mixture in a single layer on a baking sheet. Bake at 500°F for 15 minutes, stirring once after 10 minutes. Sprinkle with thyme, salt, and pepper.

Recipe Tips
A container of mushrooms may seem like a lot, but they will shrink considerably—and their flavor will intensify—when roasted.
Makes 2 servings (serving size: about 1 cup)
83 calories

Smoky Pan-Seared Chicken Breasts

Courtesy of Cooking Light

Smoky Pan-Seared Chicken Breasts

Ingredients
2 (6-oz.) skinless, boneless chicken breasts
1 1/2 teaspoons canola oil
1/2 teaspoon ground cumin
1/4 teaspoon kosher salt
1/8 teaspoon black pepper
Fresh flat-leaf parsley leaves (optional)

Instructions
Place chicken breasts in a single layer between 2 sheets of heavy-duty plastic wrap; pound with a meat mallet or heavy skillet until chicken breasts are about 3/4 inch thick.
Heat oil in a skillet over medium-high. Combine cumin, salt, and pepper; sprinkle evenly over both sides of chicken breasts. Add chicken to skillet; cook until done, about 4 minutes per side. Transfer to a cutting board; let stand 5 minutes. Cut across the grain into slices. Garnish with parsley, if desired.
Makes 2 servings (serving size: 1 chicken breast)
216 calories

Roasted Brussels Sprouts
Toss 1/2 pound (about 2 cups) halved Brussels spouts with 1 1/2 tablespoons olive oil and 1/8 teaspoon each of salt and pepper; cook for 15 to 17 minutes at 425 degrees, stirring once.
Makes 2 servings
127 calories

Spinach Salad with Garlic Vinaigrette
Combine 2 1/4 teaspoons extra-virgin olive oil, 1 1/2 teaspoons white distilled vinegar, 1/4 teaspoon Dijon mustard, 1/8 teaspoon freshly ground black pepper, dash of salt, 1 garlic clove, minced, in a bowl, stirring well with a whisk. Add 3 cups spinach; toss to coat.
Makes 2 servings
60 calories

Pan-Grilled Ginger-Honey Pork Tenderloin

Courtesy of Cooking Light

Pan-Grilled Ginger-Honey Pork Tenderloin

Ingredients
1 1/2 teaspoons grated peeled fresh ginger
1 1/2 tablespoons honey
1 1/2 teaspoons fresh lemon juice
1 1/2 teaspoons lower-sodium soy sauce
1/2 pound pork tenderloin, trimmed

Instructions
Combine ginger, honey, juice, and soy sauce in a bowl, stirring with a whisk until smooth. Heat a grill pan over medium-high heat, and coat with cooking spray. Sprinkle pork with 1/4 teaspoon salt and 1/8 teaspoon freshly ground black pepper. Add pork to grill pan; cook 15 minutes or until a thermometer registers 145° or until desired degree of doneness, basting frequently with sauce. Let stand for 5 minutes before serving.

Recipe Tips
When it's too nippy to fire up the barbie, stovetop-grill your way to a toasty, charred flavor. Gluten-Free Tip: Swap out lower-sodium soy sauce for gluten-free soy sauce (Kikkoman) or Tamari sauce (San-J).
Makes 2 servings (serving size: 3 ounces)
178 calories

Cauliflower Polenta

Ingredients
1/2 (10-oz.) pkg. fresh cauliflower florets
1 cup unsalted chicken or vegetable stock
1/2 cup water
1/8 teaspoon kosher salt
1/4 cup quick-cooking polenta
1 1/2 teaspoons unsalted butter or non-dairy buttery spread

Instructions
Place cauliflower in the bowl of a food processor; pulse until finely chopped.
Bring stock, 1/2 cup water, and salt to a boil in a saucepan over high heat. Slowly add polenta, stirring constantly with a whisk. Reduce heat and simmer 5 minutes. Add cauliflower; cook 5 minutes, stirring occasionally. Stir in butter.

Recipe Tips
Cauliflower lightens traditional polenta. You can also use 5 ounces of packaged pre-riced cauliflower and skip step 1. You can sub out the polenta for grits depending on what you have on hand.
Makes 2 servings (serving size: about 1 cup)
121 calories

Steamed Corn - Steam corn and combine with butter, salt and pepper

Pork Medallions with Scallions and Pesto

Courtesy of Cooking Light

Pork Medallions with Scallions & Pesto

Ingredients
1 tsp white distilled vinegar

1/2 cup packed flat leaf parsley
1/2 cup packed chopped fresh cilantro (1/2 bunch)
2 tablespoons extra-virgin olive oil, divided

1 clove roasted garlic
1/2 tablespoon water
1 bunch green onions, divided
2 (4-ounce) boneless center-cut loin pork chops
3/16 teaspoon salt, divided
1/8 teaspoon freshly ground black pepper
8 heirloom cherry tomatoes (red and yellow), halved

Instructions
Spoon 1/2 tablespoon white distilled vinegar into the bowl of a mini food processor. Add cilantro, 1 1/2 tablespoons oil, and 1/2 tablespoon water. Chop green onions to measure 1 1/2 tablespoons. Add 1 1/2 tablespoons green onions and roasted garlic to cilantro mixture; process until smooth.
Cut remaining onions diagonally into 2-inch pieces. Cut 8 pieces lengthwise into slivers; set aside.
Heat a skillet over medium-high heat. Sprinkle pork with 1/8 teaspoon salt and pepper. Add remaining 1/2 tablespoon oil to pan; swirl to coat. Add pork and 2-inch onion pieces; cover and cook 4 minutes. Turn pork over. Add tomatoes; cook 2 minutes. Sprinkle with remaining dash of salt. Arrange pork mixture on a platter. Drizzle with sauce; sprinkle with slivered onions.

Recipe Tips
The sauce can be made a day ahead and magically transforms the simplest food into something spectacular. Try it on chicken or steak, too, or as a spread in a sandwich.
Makes 2 servings
316 calories

Pan-Roasted Broccoli
Heat 1 1/2 teaspoons olive oil over medium heat in a medium nonstick skillet. Add 6 ounces fresh broccoli florets and cook 8 minutes or until lightly browned, turning occasionally. Stir in 1/8 teaspoon salt, 1/8 teaspoon freshly ground black pepper, and 1 1/2 teaspoons white distilled vinegar.
Makes 2 servings (serving size: 3/4 cup)
57 calories

Steamed Cauliflower

Ingredients
1 1/2 cups fresh cauliflower
1 1/2 teaspoons butter
Dash of salt
Dash of freshly ground black pepper

Instructions
Steam cauliflower 5-10 minutes or until crisp-tender; drain. Combine cauliflower, butter, salt, and pepper; toss well.
Makes 2 servings (serving size: about 3/4 cup)
46 calories

Pan-Seared Strip Steak

Courtesy of Cooking Light

Pan-Seared Strip Steak

Ingredients
1 (12-oz.) lean, grass-fed New York strip steaks
1/2 teaspoon kosher salt
3/8 teaspoon black pepper
1/2 teaspoon olive oil
1 tablespoon butter
1 thyme sprig
1 garlic clove, crushed

Instructions
Let steaks stand 30 minutes at room temperature.
Sprinkle salt and pepper evenly over steaks. Heat a cast-iron skillet over high heat. Add oil to pan; swirl to coat. Add steaks to pan; cook 3 minutes on each side or until browned. Reduce heat to medium-low; add butter, thyme, and garlic to pan. Carefully grasp pan handle using an oven mitt or folded dish towel. Tilt pan toward you so butter pools; cook 1 1/2 minutes, basting steak with butter constantly. Remove steak from pan; cover loosely with foil. Let stand 10 minutes. Reserve butter mixture.
Cut steak diagonally across grain into thin slices. Discard thyme and garlic; spoon reserved butter mixture over steak.

Makes 3 servings (serving size: 3 oz. beef and about 3/4 teaspoon butter mixture)
176 calories

Feta Cheese and Basil Polenta

Ingredients
1 1/2 cups water
1/2 cup dry polenta
1 1/2 ounces feta cheese
1 1/2 teaspoons chopped fresh basil
1/8 teaspoon freshly ground black pepper
1/8 teaspoon kosher salt

Instructions
Bring water to a boil in a small saucepan. Gradually add polenta, stirring constantly with a whisk. Reduce heat to low; cook 7 minutes, stirring occasionally. Remove from heat; stir in goat cheese, basil, pepper, and salt.
Makes 2 servings (serving size: 3/4 cup)
204 calories

Skillet Apple Chicken Thighs

Courtesy of Cooking Light

Skillet Apple Chicken Thighs

Ingredients
2 teaspoons olive oil, divided
2 (4-oz.) skinless, boneless chicken thighs
3/8 teaspoon kosher salt, divided
3/8 teaspoon freshly ground black pepper, divided
1/4 cup unsalted chicken stock (such as Swanson)
1/2 teaspoon Dijon mustard
1/2 tablespoon chopped fresh sage
3/8 teaspoon chopped fresh rosemary
1 medium apple, thinly sliced
1/2 small shallot, thinly vertically sliced

Instructions
Heat a large skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Sprinkle chicken evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add chicken to pan; cook 4 minutes on each side or until chicken is done. Remove from pan.
Combine stock and mustard, stirring with a whisk. Add remaining oil to pan; swirl. Add remaining 1/8 teaspoon salt, 1/8 teaspoon pepper, sage, rosemary, apple, and onion to pan; cook 4 minutes, stirring occasionally. Stir in stock mixture. Return chicken to pan; cook 3 minutes or until liquid is reduced by half.
Makes 2 servings (serving size: 1 thigh and about 2/3 cup apple mixture)
354 calories

Broccoli Sautéed with Shallots
Cook 6 ounces fresh broccoli florets in boiling water 2 minutes; drain. Heat 1/2 teaspoon unsalted butter and 1/2 teaspoon olive oil in a skillet over medium-high heat. Add 1 1/2 tablespoons finely chopped shallots; sauté 2 minutes. Add broccoli, 1/8 teaspoon salt, and 1/8 teaspoon black pepper; sauté 2 minutes.
Makes 2 servings
48 calories

Zucchini-Mushroom Caprese Bowl

Courtesy of Cooking Light

Zucchini-Mushroom Caprese Bowl

Ingredients
1/2 medium zucchini
3/8 teaspoon kosher salt, divided
1 tablespoon olive oil
1/2 cup chopped shallot
1/2 tablespoon finely chopped garlic
8 ounces sliced mushrooms
1/2 tablespoon unsalted tomato paste
1 jar sun roasted tomatoes
1/2 teaspoon freshly ground black pepper
2 1/2 ounces fresh baby spinach
2 ounces part-skim feta cheese (about 1/4 cup)
1 1/2 ounces preshredded part-skim mozzarella cheese (about 1/3 cup)
2 tablespoons loosely packed fresh basil

Instructions
Using a vegetable peeler, shave zucchini into long, even strips. Toss with 1/8 teaspoon salt in a colander. Let stand until ready to use.
Heat oil in a Dutch oven over medium-high. Add onion and garlic; cook, stirring often, until tender, about 3 minutes. Add mushrooms; cook, stirring often, until browned, about 5 minutes. Add tomato paste; cook 1 minute. Stir in tomatoes, pepper, and remaining 1/4 teaspoon salt; bring to a simmer, stirring often. Reduce heat to medium low, and simmer, stirring occasionally, until slightly reduced, about 6 minutes. Stir in spinach; cover and cook until spinach wilts, about 3 minutes. Remove from heat. Gently stir in zucchini strips.
Stir together ricotta and mozzarella, Dot zucchini mixture with cheese mixture. Put under broiler for about 1 minute until cheese melts. Remove from oven and sprinkle with basil.

Makes 2 Servings (serving size: 1 1/2 cups)
276 calories
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Roasted Honey Carrots

4 Ingredients
1 g, Salt and Pepper
4 medium, Carrots, raw
1.50 tablespoon, Oil - Olive
0.12 cup, Honey

Preheat an oven to 350 degrees F (175 degrees C).
Place the whole carrots into a baking dish, and drizzle with olive oil. Mix until the carrots are completely covered with olive oil. Pour on the honey, then season to taste with salt and pepper; mix until evenly coated.
Bake in the preheated oven until just tender, or cooked to your desired degree of doneness, 40 minutes to 1 hour.

Skillet Apple Pork Chops

Courtesy of Cooking Light

Skillet Apple Pork Chops

Ingredients
2 1/4 teaspoons olive oil, divided
2 (6-oz.) bone-in pork chops
3/8 teaspoon kosher salt, divided
3/8 teaspoon freshly ground black pepper, divided
1/4 cup unsalted beef stock (such as Swanson)
1/2 teaspoon Dijon mustard
1 1/2 teaspoons chopped fresh sage
3/4 teaspoon chopped fresh rosemary
1 medium apple, thinly sliced
1/2 small shallot, thinly vertically sliced

Instructions
Heat a large skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Sprinkle pork chops evenly with 1/8 teaspoon salt and 1/8 teaspoon pepper. Add pork chops to pan; cook 5 minutes on each side or until pork chops are done. Remove from pan.
Combine stock and mustard, stirring with a whisk. Add remaining 1 1/4 teaspoons oil to pan; swirl. Add remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, sage, rosemary, apple, and onion to pan; cook 4 minutes, stirring occasionally. Stir in stock mixture. Return pork chops to pan; cook 3 minutes or until liquid is reduced by half.
Makes 2 servings (serving size: 1 chop and about 2/3 cup apple mixture)
254 calories

Steamed Asparagus

Ingredients
1 pound asparagus
1 tablespoon butter or non-dairy buttery spread
1/4 teaspoon salt

Instructions
Steam asparagus for 4 minutes or until crisp-tender. Toss with butter and salt.
Makes 2 servings
114 calories

Creamy Leek Bisque

Courtesy of Cooking Light

Creamy Leek Bisque

Ingredients
1 tablespoon olive oil
1 1/4 cups sliced leek (about 2 large leeks)
1/4 cup uncooked quinoa, rinsed and drained
1 1/2 cups water
3/4 teaspoon kosher salt
1 (12-oz.) pkg. prechopped fresh butternut squash
1 1/2 thyme sprigs
1 bay leaf
1/4 teaspoon ground white pepper
1/2 cup plain yogurt, divided
3 tablespoons pumpkin seeds, toasted
1 1/2 tablespoons chopped fresh flat-leaf parsley (optional)

1 tbsp Feta cheese (optional)

Instructions
Heat oil in a saucepan over medium. Add leeks; cook, stirring often, until tender, about 5 minutes. Add quinoa; cook, stirring constantly, until toasted, about 3 minutes. Add water, salt, squash, thyme, bay leaf, and pepper. Increase heat to high; bring to a boil. Cover and reduce heat to medium-low; cook until squash is very tender, about 15 minutes. Discard thyme and bay leaf.
Pour squash mixture into a blender; add 1/4 cup yogurt. Remove center piece of blender lid (to allow steam to escape); secure lid on blender. Place a clean towel over opening in lid. Process until smooth. Ladle soup into bowls; top with remaining yogurt and almonds. If desired, sprinkle with feta.

Makes 3 servings (serving size: about 1 cup soup, 4 tsp. yogurt, and 1 tbsp. almonds)
226 calories

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Warm Spinach and Grape Tomato Salad

Ingredients
3 cups baby spinach leaves
1 tablespoon olive oil
1/2 teaspoon minced garlic
1/4 cup grape tomatoes
1 tablespoon white distilled vinegar
1/2 teaspoon honey
1/4 teaspoon black pepper
1/8 teaspoon salt

Instructions
Place spinach leaves in a medium bowl. Heat a small skillet over medium-high heat. Add olive oil; swirl to coat. Add minced garlic and grape tomatoes; cook 1 minute, stirring constantly. Add vinegar, honey, pepper, and salt, stirring with a whisk. Add vinegar mixture to spinach; toss to coat.
Makes 2 servings (serving size: 1 cup)
87 calories

Grapes and Cheese
1/2 cup grapes and 1 mini light Swiss cheese wedge (such as The Laughing Cow)
Makes 1 serving
87 calories

Steak Diane

Courtesy of Cooking Light

Steak Diane

Ingredients
1 teaspoon canola oil
1 (8-oz.) strip steak, trimmed
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
1 cup sliced white button mushrooms
2 tablespoons minced shallots
1 teaspoon minced fresh garlic
2 tablespoons wine
1/4 cup unsalted beef stock (such as Swanson)
1 1/2 teaspoons Dijon mustard
1 teaspoon reduced-sodium Worcestershire sauce
2 tablespoons coconut milk
1 tablespoon chopped fresh flat-leaf parsley

Instructions
Heat oil in a 10-inch cast-iron skillet over medium-high. Sprinkle steak with salt and pepper. Add steak to pan; cook 4 minutes on each side for medium-rare or until desired degree of doneness. Place steak on a cutting board; let stand 10 minutes.
Add mushrooms, shallots, and garlic to pan; cook 6 minutes or until mushrooms are browned. Add wine; cook 1 minute or until liquid evaporates, stirring constantly. Stir in stock, mustard, and Worcestershire sauce; cook 2 minutes. Remove pan from heat; stir in milk.
Cut steak across the grain into thin slices. Divide steak between 2 plates; top evenly with mushroom mixture and parsley.

Recipe Tips
This dish was born in upscale American restaurants but couldn't be easier to make at home. While brandy is traditional in the sauce, you can substitute Madeira or dry white wine.

Makes 2 servings (serving size: about 3 oz. steak and 3 tbsp. mushroom mixture)
265 calories

Kale Caesar Salad

Ingredients
1 tablespoon hot water
1 tablespoon canola mayonnaise
1 1/2 teaspoons olive oil
1 1/2 teaspoons white vinegar
1/8 teaspoon pepper
1/4 teaspoon minced garlic
1 tablespoon grated Feta cheese
2 1/2 ounces baby kale

Instructions
Combine hot water, canola mayo, olive oil, pepper, and garlic in a bowl. Stir in Feta cheese. Add kale; toss.

Makes 2 servings (serving size: 1 1/4 cups)
118 calories

Mom's Creamy Chicken and Broccoli Casserole

Courtesy of Cooking Light

Mom's Creamy Chicken and Broccoli Casserole

Ingredients
1/2 (12-ounce) broccoli florets, lightly steamed
1/2 tablespoon canola oil
1/2 cup prechopped shallots
1 (8-ounce) package presliced mushrooms
1 1/2 tablespoons all-purpose flour
3/4 cup fat-free coconut milk
6 ounces chopped skinless, boneless rotisserie chicken breast (about 1 1/2 cups)
1/4 cup plain fat-free coconut yogurt
2 tablespoons canola mayonnaise
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
1 ounce sharp cream cheese
1/2 ounce American cheese

Instructions
Preheat broiler.
Steam broccoli until barely tender.
Heat an ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion and mushrooms; cook 12 minutes or until mushrooms brown and liquid evaporates, stirring occasionally. Sprinkle mushroom mixture with flour; cook 1 minute, stirring constantly. Stir in milk. Bring to a boil; cook 3 minutes or until thick and bubbly. Stir in broccoli and chicken; cook 1 minute. Remove pan from heat. Stir in coconut yogurt, mayonnaise, pepper, and salt. Top evenly with cheeses; broil 2 minutes.

Makes 3 servings (serving size: 1 1/2 cups)
277 calories

Pan-Grilled Asparagus

Combine 1/2 teaspoon extra-virgin olive oil, 1/8 teaspoon salt, dash of freshly ground black pepper, and 1/2 pound trimmed asparagus. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add asparagus to pan; cook 5 minutes or until tender, turning once.
Makes 2 servings
33 calories

Baby Romaine Salad

Ingredients
1 tablespoon white distilled vinegar
1 1/2 teaspoons olive oil
1 teaspoon honey
1/2 teaspoon Dijon mustard
1/8 teaspoon salt
Dash of black pepper
3 cups baby romaine lettuce

Instructions
Combine vinegar, olive oil, honey, Dijon mustard, salt, and black pepper in a bowl. Drizzle mixture over lettuce leaves; toss well to coat.

Makes 2 servings
63 calories

Broiled Tilapia with Coconut Yogurt and Herbs

Courtesy of Cooking Light

Broiled Tilapia with Coconut Yogurt and Herbs

2 skinless tilapia, flounder, or catfish fillets (about 1 1/4 lb. total)
Dash of kosher salt
Olive oil or canola cooking spray
1 Tbsp plus 1 tsp plain coconut yogurt
2 tsp mayonnaise
1/2 tablespoon cooking sherry
1/2 tablespoon chopped fresh herbs, such as tarragon or dill (about 1 sprig)

Instructions
Season fish with salt and let stand 20 minutes. Pat dry with a paper towel. Grease a baking sheet, or line it with aluminum foil and spray with cooking spray. Place fish on sheet, folding the last 1 inch to 2 inches of the fillet under itself to make the fillet an even thickness. Preheat broiler to high. Combine yogurt, mayonnaise, sherry, and herbs, and stir until fully incorporated. Place fish under the broiler on the highest rack as close to the heat source as possible, ensuring fillets are spread evenly under the heating unit. Broil, rotating if necessary to brown evenly, until browned, 4 to 5 minutes. Remove from oven; spoon sauce over fillets, and spread as thick as possible. Return fish to oven for about 2 minutes. Fish is fully cooked when it flakes easily.

Makes 2 Servings (serving size: 1 fillet)
182 calories

Cauliflower Polenta

1/2 (10-oz.) pkg. fresh cauliflower florets
1 cup unsalted chicken or vegetable stock
1/2 cup water
1/8 teaspoon kosher salt
1/4 cup quick-cooking polenta
1 1/2 teaspoons unsalted butter or non-dairy buttery spread

Place cauliflower in the bowl of a food processor; pulse until finely chopped. Bring stock, 1/2 cup water, and salt to a boil in a saucepan over high heat. Slowly add polenta, stirring constantly with a whisk. Reduce heat and simmer 5 minutes. Add cauliflower; cook 5 minutes, stirring occasionally. Stir in butter.

Makes 2 servings (serving size: about 1 cup)
121 calories

Greek Tomato Salad

1 cup tomatoes
Dash of kosher salt
1/2 cup chopped English cucumber
1/4 cup thinly sliced shallot
1 tablespoon fresh oregano leaves
1 tablespoon olive oil
2 1/4 teaspoons white distilled vinegar
Dash of crushed red pepper

Combine cherry tomatoes and salt in a bowl. Let stand 5 minutes. Add cucumbers, shallots, oregano leaves, olive oil, vinegar, and crushed red pepper; toss.

Makes 2 servings (serving size: 3/4 cup)
109 calories

Cowboy-Style Beef and Vegetable Ragout

Courtesy of Cooking Light

Cowboy-Style Beef and Vegetable Ragout

1/2 cup unsalted chicken stock, divided
1/2 tablespoon cornstarch
1 tablespoon olive oil
1/2 pound 90% lean ground sirloin
1/2 tablespoon reduced-sodium Worcestershire sauce
1/2 teaspoon black pepper, divided
3/8 teaspoon kosher salt, divided
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1 1/2 sliced green onions, white and green parts divided
1/4 cup shallots
1 1/2 cups chopped tomato, divided

1/2 tbsp Mimi's Roasted Tomato Marinara Sauce
1/2 tablespoon chopped fresh chives

Instructions
Combine 2 tablespoons stock and cornstarch in a small bowl, stirring with a whisk.
Heat oil in a skillet over medium-high. Add beef; cook 5 minutes, stirring to crumble. Stir in Worcestershire sauce, 1/4 teaspoon pepper, 1/4 teaspoon salt, garlic powder, onion powder, and white parts of green onions; cook 2 minutes. Remove mixture from pan. Add shallots to pan; cook 2 minutes. Add 1 cup tomato and marinara sauce; cook 3 minutes. Stir in cornstarch mixture, remaining stock, remaining 1/4 teaspoon pepper, and remaining 1/8 teaspoon salt. Cook 3 minutes or until thickened. Stir in beef mixture, green parts of green onions, and remaining 1/2 cup tomato. Sprinkle with chives.

Makes 2 servings (serving size: about 1 cup)
317 calories

Feta Polenta
2 Cups Beef Stock
1/2 Cup Polenta
1 Tablespoon Butter
2 Teaspoons Fresh Herbs
1/2 cup crumbled Feta Cheese

Add butter and herbs to water and bring to boil. Slowly stir in polenta. Continue to stir until polenta is cooks through - About 10 minutes so be patient. Let sit for 5 minutes to cool, put on plates and add beef mixture over the top. Sprinkle all with feta if desired.

Mixed Greens Salad with Vinaigrette

Ingredients
1 tbsp French Vinaigrette (w/white vinegar)
2 cups mixed salad greens
1 1/2 tablespoons sliced almonds, toasted

Instructions
Toss greens with Vinaigrette and serve
Makes 2 servings (serving size: about 1 cup)
97 calories

French Vinaigrette with White Vinegar

French Vinaigrette with White Vinegar (Epicurious w/white distilled vinegar instead of wine vinegar)
4 tbsp chopped, Shallots, raw
4 tbsp(s), White Distilled Vinegar
0.50 teaspoon (1.5g), Sea Salt - Fine
4 tsp, mustard
10 tbsp, Extra Virgin Olive Oil
2 tsp, Black Pepper - Ground
PREPARATION

In a small bowl, whisk together the shallots, vinegar, and 1/4 teaspoon fine sea salt; let the mixture stand 10 minutes. Whisk in the mustard, then add the oil in a very slow, thin, steady stream, whisking constantly until the dressing is emulsified. Season with fine sea salt and freshly ground black pepper. DO AHEAD: The vinaigrette can be prepared ahead and refrigerated, in an airtight container, up to 1 week.

Mimi's Roasted Tomato Marinara - Much Better than canned marinara, guaranteed

Mimi's Roasted Tomato Marinara

6 large tomatoes

2 tbsp olive oil

3 tbsp chopped garlic

3 tbsp Italian seasoning blend

1 tsp garlic powder

1 tsp salt

1/2 tsp pepper

1 large can tomatoes (no salt, no msg, organic)

Preheat oven to 250 degrees. Slice tomatoes to about 1/4" each. Lay out on deep cookie trays. Sprinkle liberally with olive oil, salt, pepper, Italian seasoning spice blend, and garlic powder. Cook tomatoes on low heat for approximately 4 hours until they are just about dried out. Let cool. Put tomatoes in a food processor with large can of tomatoes and puree. Pour mixture into mason jars and freeze, being careful not to fill them too full as the sauce may expand in the freezer. Can be served out of the jar, but are much better if you simmer over low heat until thick and delicious. Use in your favorite recipe. 

Chicken Chowder

Courtesy of Cooking Light

Chicken Chowder (Cooking Light with changes for non-migraine trigger foods)

Ingredients
1/2 tablespoon olive oil
1/2 cup diced shallots
1/2 tablespoon thyme
6 ounces chopped skinless, boneless chicken breast
1 cup unsalted chicken stock (no MSG)
3/4 cup corn
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
6 tablespoons canned light coconut milk
1/2 tablespoon all-purpose flour

Instructions
Heat olive oil in a sauce pan over medium-high. Add diced shallot, thyme, and chicken; sauté 5 minutes.
Add chicken stock, corn, salt, and black pepper; cook 10 minutes.
Combine coconut milk and flour; stir into soup until thickened.
Makes 2 servings (serving size: about 1 1/3 cups)
239 calories

Tomato-Cucumber Salad

Combine 1 cup thinly-sliced English cucumber and 1/8 teaspoon salt in a colander; let stand 10 minutes. Squeeze out excess moisture. Combine cucumber, 1 cup thin tomato wedges, 1 tablespoon chopped fresh flat-leaf parsley, add 2 tablespoons vinaigrette (recipe below).
Makes 2 servings
53 calories

French Vinaigrette with White Vinegar (Epicurious w/white distilled vinegar instead of wine vinegar)
4 tbsp chopped, Shallots, raw
4 tbsp(s), White Distilled Vinegar
0.50 teaspoon (1.5g), Sea Salt - Fine
4 tsp, mustard
10 tbsp, Extra Virgin Olive Oil
2 tsp, Black Pepper - Ground
PREPARATION

In a small bowl, whisk together the shallots, vinegar, and 1/4 teaspoon fine sea salt; let the mixture stand 10 minutes. Whisk in the mustard, then add the oil in a very slow, thin, steady stream, whisking constantly until the dressing is emulsified. Season with fine sea salt and freshly ground black pepper. DO AHEAD: The vinaigrette can be prepared ahead and refrigerated, in an airtight container, up to 1 week.

Recipes for Migraines

After several months and many, many tests, the docs are now saying I have had a migraine since November of last year. Imagine that... it's not like a regular migraine with pain in the head, but it affects the inner ear which is why I'm having balance issues and nausea. Who knew? Anyway, food seems to be the answer so doc had me read a books called "Heal Your Headache" by David Buchholz & Stephen G. Reich. It showed me how many foods can trigger migraines. Anyway, long story short, there aren't any real meal plans out there that incorporate migraine treatments, so I'm taking recipes I already use and adjusting them. We'll see how it goes... I'm doing this mostly so my sweet husband has someplace to go to find them. This is the first... M;o)

Courtesy of Cooking Light

Roasted Chicken Thighs with Mustard-Thyme Sauce

Ingredients
1 1/2 teaspoons olive oil
4 bone-in chicken thighs, skinned (about 1 1/4 pounds)
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
1 1/2 teaspoons butter
1/4 cup chopped shallot
1 teaspoon chopped fresh thyme
1/2 cup no-salt-added chicken stock (such as Swanson with no MSG), divided
2 teaspoons flour
1/2 teaspoon Dijon mustard

Instructions
Preheat oven to 425°.
Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle chicken with 1/8 teaspoon salt and 1/8 teaspoon pepper. Add chicken to pan; cook 4 minutes on each side or until lightly browned. Remove chicken from pan; place in a glass or ceramic baking dish. Bake at 425° for 16 minutes or until a thermometer registers 165°. Remove chicken from dish; reserve drippings.
Return skillet to medium-high heat. Add butter; swirl to coat. Add onion and thyme; sauté 5 minutes or until tender. Combine 1 1/2 tablespoons stock and flour in a small bowl, stirring with a whisk until smooth. Add flour mixture, remaining stock, and reserved drippings to pan, scraping pan to loosen browned bits. Bring to a boil, and cook for 2 minutes or until slightly thickened. Remove from heat, and add mustard, remaining 1/8 teaspoon salt, and 1/8 teaspoon pepper, stirring with a whisk. Serve sauce with chicken.

Recipe Tips
Gluten-Free Tip: Use gluten-free all-purpose flour.
Makes 2 servings (serving size: 2 thighs and 3 tablespoons sauce)
246 calories

Sweet Potato Wedges

Ingredients
1 medium sweet potato (about 3/4 pound)
1 1/2 teaspoons olive oil
1/8 teaspoon kosher salt
1/8 teaspoon ground red pepper

Instructions
Preheat oven to 450°. Peel sweet potatoes; cut in half lengthwise. Cut each half lengthwise into thirds. Place potatoes in a bowl; add olive oil, kosher salt, and ground red pepper, tossing to coat. Arrange potato wedges on a baking sheet coated with cooking spray; bake at 450° for 10 minutes. Turn potatoes; bake 10 to 12 minutes or until tender.

Recipe Tips
Decrease or omit red pepper for less heat.
Makes 2 servings (serving size: 3 sweet potato wedges)
161 calories