Steak and Carrots with Parsley Pesto

Steak and Carrots with Parsley Pesto

Ingredients
1/2 pound grass-fed flank steak
3/8 teaspoon fine sea salt, divided
1/4 teaspoon freshly ground black pepper
1/4 teaspoon light brown sugar
1/2 pound rainbow carrots
1/2 tablespoon canola oil, divided
1/4 teaspoon cumin
1/4 teaspoon ground coriander
1/2 cup fresh flat-leaf parsley leaves
1/4 cup chopped fresh mint
2 tablespoons extra-virgin olive oil
1/2 tablespoon apple cider vinegar
1/4 teaspoon crushed red pepper
1/2 teaspoon salted butter or olive oil

Instructions
Sprinkle steak evenly with 1/8 teaspoon salt, black pepper, and sugar; refrigerate, uncovered, overnight.
Preheat oven to 400°F. Let steak stand at room temperature while oven heats.
Toss carrots in 1/2 teaspoon canola oil, cumin, coriander, and 1/8 teaspoon salt. Spread carrots on a baking sheet, and roast at 400°F until just tender, about 40 minutes.
Place parsley, mint, olive oil, vinegar, and red pepper in a food processor, and pulse until chopped. Transfer to a small bowl. Stir in remaining 1/8 teaspoon salt; set aside.
Heat cast-iron skillet over high. Add butter and remaining 1 teaspoon canola oil. Add steak to pan; cook 3 to 4 minutes on each side or until desired degree of doneness.
Divide steak and carrots evenly among 2 plates; top each serving with 2 tablespoons pesto.

Makes 2 Servings
376 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.

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

Chicken Verde Enchiladas

Chicken Verde Enchiladas
Ingredients
3/4 cup chopped onion
3/4 cup chicken stock
1/2 cup salsa
1/3 cup finely chopped cilantro stems
5 teaspoons all-purpose flour
1/2 teaspoon ground cumin
2 garlic cloves, thinly sliced
8 ounces shredded skinless, boneless rotisserie chicken breast (about 2 cups)
3/4 cup chopped tomato
3 tablespoons reduced-fat sour cream
1 ripe peeled avocado, coarsely mashed
8 (6-inch) corn tortillas
4 ounces reduced-fat sharp cheddar cheese, shaved
2 tablespoons cilantro leaves

Instructions
Place oven rack in lower third of oven, and preheat broiler to high.
Combine first 8 ingredients in a medium saucepan, stirring with a whisk. Bring to a boil; reduce heat, and simmer 4 minutes. Stir in chicken; cook 1 minute or until heated. Remove from heat. Stir in tomato, sour cream, and avocado.
Stack tortillas; wrap stack in damp paper towels, and microwave at HIGH for 45 seconds. Spoon 1 cup chicken mixture into an 11 x 7-inch glass or ceramic baking dish. Spoon 1/3 cup chicken mixture in center of each tortilla; roll up. Arrange tortillas, seam sides down, in baking dish. Top with cheese. Broil 3 minutes or until cheese melts. Sprinkle with cilantro leaves.

Makes 4 servings (serving size: 2 enchiladas)
400 calories

Mango Slices

1 cup of fresh mango slices
Makes 1 serving
100 calories

Thai Turkey Lettuce Cups

Thai Turkey Lettuce Cups
Ingredients
1 1/2 tablespoons canola oil, divided
1 1/2 tablespoons reduced-sodium soy sauce or tamari
1 tablespoon light brown sugar
1 tablespoon rice vinegar
1/2 pound ground turkey
6 butter lettuce leaves
3/4 cup chopped English cucumber
1/2 cup matchstick-cut carrots
2 tablespoons chopped roasted unsalted peanuts
1 tablespoon chopped fresh mint

Instructions
Combine 1 tablespoon oil, soy sauce, sugar, and vinegar in a bowl, stirring with a whisk.
Heat remaining 1/2 tablespoon oil in a large nonstick skillet over medium. Add turkey; cook 7 minutes or until lightly browned, stirring to crumble. Add 2 tablespoons soy sauce mixture; cook 4 minutes or until liquid is absorbed.
Place about 3 tablespoons turkey mixture in each lettuce leaf; top evenly with cucumber, carrots, and peanuts. Drizzle evenly with remaining soy sauce mixture. Sprinkle with mint.

Makes 2 servings (serving size: 3 filled lettuce cups)
426 calories

Thai Sesame Edamame

Ingredients
1 1/2 tablespoons water
2 cups edamame pods
1 tablespoon light brown sugar
1 1/2 teaspoons dark sesame oil
1 1/2 teaspoons rice vinegar
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/2 teaspoon toasted sesame seeds

Instructions
Bring 3 tablespoons water to a boil in a large skillet over medium-high heat. Add edamame; cover and cook 2 minutes. Add brown sugar, oil, vinegar, salt, and pepper to pan. Cook, uncovered, 2 to 3 minutes or until liquid evaporates and pods are coated. Place edamame mixture in a bowl; sprinkle with sesame seeds.

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

Beer-Braised Chicken and Root Vegetables

Beer-Braised Chicken and Root Vegetables

Ingredients
1/2 tablespoon olive oil
2 (6-oz.) boneless, skinless chicken breasts
1/4 teaspoon black pepper
1/2 teaspoon kosher salt, divided
1/2 rutabaga, peeled and cut into 3/4-inch cubes (about 1/2 cup)
2 1/4 teaspoons unsalted butter, divided
2 medium parsnips, cut into 2-inch pieces (about 1 cup)
1/2 cup chopped shallot

3/8 teaspoon caraway seeds
1/3 cup wheat beer (hefeweizen)
1/3 cup unsalted chicken stock
1/2 tablespoon grainy Dijon mustard
2 1/4 teaspoons chopped fresh tarragon
3/4 teaspoon white distilled vinegar
1 1/2 tablespoons chopped scallion

Instructions
Heat oil in high-sided skillet over medium-high. Sprinkle chicken with pepper and 1/4 teaspoon salt. Cook chicken until browned on 1 side, 4 to 5 minutes. Remove from skillet.
Add rutabaga and 1/2 tablespoon butter to skillet. Cook, stirring often, until caramelized, 5 to 6 minutes. Add parsnips, onion, and caraway seeds. Cook, stirring occasionally, until browned, 3 to 4 minutes. Add beer, chicken stock, and mustard; bring to a boil over high. Return chicken to skillet, and reduce heat to medium-low. Cover and simmer until a thermometer inserted in thickest portion of chicken registers 155°F, about 10 minutes.
Remove chicken from skillet; cover to keep warm. Cook vegetables, uncovered, until tender, 20 to 25 minutes. Stir in tarragon, vinegar, scallion, remaining 1/4 teaspoon salt, and remaining 3/4 teaspoon butter.

Makes 2 Servings
385 calories

Balsamic Pan-Roasted Broccoli

Heat 1 tablespoon olive oil over medium heat in a large nonstick skillet. Add 1 (12-ounce) package fresh broccoli florets and cook 8 minutes or until lightly browned, turning occasionally. Stir in 1/4 teaspoon salt, 1/4 teaspoon freshly ground black pepper, and 1 tablespoon balsamic vinegar.
Makes 2 servings
115 calories

Pan-Grilled Chicken with Peach Salsa

Courtesy of Cooking Light Diet Plan

Pan-Grilled Chicken with Peach Salsa

Ingredients
1 tablespoon olive oil
1/2 teaspoon ground cumin
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 garlic clove, grated
2 (6-ounce) skinless, boneless chicken breasts
Cooking spray
1 cup chopped peeled canned peach (about 2 halves)
1/2 tablespoon finely chopped red chile flacks
1/2 tablespoon sugar
1/2 tablespoon finely chopped fresh mint
1 teaspoon fresh lemon juice

Instructions
Combine first 5 ingredients in a large bowl; add chicken, turning to coat. Heat a grill pan over medium-high. Coat pan with cooking spray. Add chicken to pan; grill 6 minutes on each side or until done. Remove from pan; let stand 5 minutes.
Combine peaches and remaining ingredients in a bowl; serve with chicken.

Makes 2 servings (serving size: 1 chicken breast and about 1/2 cup relish)
296 calories

Spring Greens, Pea, and Citrus Salad

Ingredients
2 teaspoons olive oil
2 teaspoons sherry vinegar
1/8 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
2 cups mixed spring greens
1/2 cup frozen thawed green peas
1 small navel orange, sliced into sections (about 1/2 cup)

Instructions
Combine olive oil, vinegar, salt, and black pepper in a bowl, stirring with a whisk. Add greens, peas, and orange sections to bowl; toss to coat.
Makes 2 servings (serving size: about 1 1/2 cups)
99 calories

Fresh Corn Sauté

Ingredients
1 teaspoon unsalted butter or non-dairy buttery spread
1 cup fresh corn kernels
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 tablespoon torn basil leaves

Instructions
Melt butter in a medium nonstick skillet over medium-high heat. Add corn, salt, and pepper; sauté 4 minutes or until crisp-tender, stirring occasionally. Sprinkle with basil.

Makes 2 servings (serving size: 1/2 cup)
80 calories

Pork Chops with Corn Relish

Courtesy Cooking Light Plan

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 peach, 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.

Makes 2 Servings (serving size: 1 pork chop and 3/4 cup relish)
353 calories

Roasted Asparagus
Toss 24 asparagus spears, trimmed, with 1 tablespoon olive oil and 1/8 teaspoon salt. Bake at 450° degrees for 8 minutes.
Makes 2 servings
105 calories

Steamed Sugar Snap Peas

Ingredients
1 1/2 cups fresh sugar snap peas
1 1/2 teaspoons butter
Dash of salt
Dash of freshly ground black pepper

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

Fast Skillet Chicken Cacciatore

Fast Skillet Chicken Cacciatore

Ingredients
2 1/4 teaspoons olive oil, divided
3/4 teaspoon finely chopped fresh rosemary
1/2 teaspoons finely chopped garlic
1/8 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
2 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
1/2 cup thinly sliced onion
1 (4-ounce) mushrooms
1/4 cup dry red wine (such as Chianti)
1/4 cup coarsely chopped fresh basil, divided
1/8 teaspoon crushed red pepper
1/2 (15-ounce) jar Mimi's Roasted Tomato Marinara

Instructions
Combine 3/4 teaspoon oil, rosemary, garlic, salt, and black pepper in a small bowl, stirring with a whisk. Rub oil mixture evenly over chicken. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 2 minutes on each side (chicken will not be cooked through). Remove chicken from pan. Add remaining 1 1/2 teaspoons oil to pan; swirl to coat. Add onion and mushrooms; cook 4 minutes, stirring occasionally. Add wine; cook 1 minute or until liquid is reduced by half. Stir in 2 tablespoons basil, crushed red pepper, and marinara; simmer on low for 20 minute. Return chicken to pan; turn to coat. Reduce heat; cover and simmer 15 minutes or until chicken is done. Sprinkle with remaining 2 tablespoons basil.

Makes 2 servings (serving size: 1 chicken breast half and about 1 cup sauce)
337 calories

Crispy Garlic and Mushroom Green Beans

Ingredients
1 1/2 teaspoons olive oil
3/4 teaspoon unsalted butter
1 tablespoon sliced garlic
1 cup sliced mushrooms
3 tablespoons water
6 ounces green beans, trimmed
1/8 teaspoon kosher salt

Instructions
Heat a large skillet over medium. Add oil and butter; swirl until butter melts. Add garlic; cook 2 minutes or until golden, stirring occasionally. Remove garlic from pan with a slotted spoon.Add mushrooms to pan; cook 2 minutes or until lightly browned, stirring occasionally. Add 3 tablespoons water and haricots verts; cover and cook 4 minutes. Uncover; cook 30 seconds or until liquid has evaporated. Sprinkle with garlic and salt.

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

Steamed Lemon-Parmesan Broccoli

Ingredients
6 ounces broccoli florets (about 2 1/2 cups)
1 tablespoon extra-virgin olive oil
1 garlic cloves, minced
1/4 teaspoon grated lemon rind
1/2 teaspoon fresh lemon juice
1 1/2 tablespoons Parmesan
1/8 teaspoon kosher salt

Instructions
Arrange broccoli in a steamer. Steam, covered, 4 minutes or until crisp-tender. Place broccoli in a large bowl.
Heat a small skillet over medium-high heat. Add oil and garlic; cook 2 minutes or until garlic is fragrant. Add oil mixture, rind, juice, and salt to broccoli; toss to coat. Sprinkle broccoli mixture with cheese.
Makes 3 servings (serving size: 2/3 cup)
71 calories

Cheesy Polenta Skillet

Courtesy Cooking Light Diet Plan

Cheesy Polenta Skillet

Ingredients
4 teaspoons olive oil, divided
8 ounces tube polenta, cut into 4 (3/4-inch thick) slices (about half of an 18-oz. tube)
6 ounces ground turkey
2 cups sliced fresh cremini mushrooms (about 6 oz.)
1 cup finely chopped red onion
5 garlic cloves, thinly sliced
1 1/2 cups lower-sodium marinara sauce (such as Dell 'Amore)
2 tablespoons chopped fresh oregano
1 tablespoon red wine vinegar
2 ounces preshredded part-skim mozzarella cheese (about 1/2 cup)
1 ounces Parmesan cheese, grated (about 1/4 cup)

Instructions
Preheat broiler with oven rack in top position.
Heat 2 teaspoons oil in a 10-inch oven-proof skillet over medium-high. Add polenta slices; cook slices 4 minutes on each side or until golden brown. Remove pan from heat.
Heat remaining 2 teaspoons oil in a medium saucepan over medium-high. Add turkey; cook 7 minutes or until browned, stirring to crumble. Add mushrooms, onion, and garlic; cook 6 minutes. Stir in marinara sauce, oregano, and vinegar; cook 5 minutes. Pour turkey mixture over polenta in skillet. Sprinkle mozzarella and Parmesan cheeses over pan. Place pan in oven; broil 2 minutes or until cheese is melted and browned.

Recipe Tips
Thanks to its firm consistency, precooked polenta (usually sold in tube form) can be seared, toasted, or even layered and baked like a lasagna. We keep the slices on the thick side so they have a creamy texture when heated through. A little ground turkey goes a long way in this dish; stir the rest into chili, make burger patties, or use as a filling for lettuce cups. In addition to mushrooms, this dish is a great canvas for any vegetables you have on hand, such as sliced greens or chopped cauliflower or broccoli.
Makes 4 Servings (serving size: 1 polenta slice and about 1 cup sauce)
292 calories

Salad with Celery and Parmesan
Combine 4 teaspoons lemon juice, 4 teaspoons olive oil, 3 tablespoons grated Parmesan, and 1 chopped green onion in a large bowl, stirring with a whisk. Add 4 cups mixed greens, ½ cup thinly sliced fennel bulb, 1/8 teaspoon kosher salt, and 1/8 teaspoon pepper; toss gently to coat.
Makes 4 servings
67 calories

Garlic-Roasted Broccoli

Ingredients
6 cups broccoli florets
3 garlic cloves, minced
Cooking spray

Instructions
Preheat oven to 400°. Place broccoli florets and minced garlic cloves in a large bowl. Coat generously with cooking spray; toss to coat. Arrange mixture in a single layer on a jelly-roll pan. Roast at 400° for 12 minutes or until crisp-tender, stirring once.
Makes 4 servings (serving size: 1 1/4 cups)
36 calories

Lemon-Honey Chicken Thighs

Courtesy Cooking Light Diet Plan

Honey Chicken Thighs

Ingredients
2 1/4 teaspoons olive oil
4 (3-ounce) skinless, boneless chicken thighs
3/8 teaspoon kosher salt
1/8 teaspoon black pepper
2 tablespoons thinly sliced shallots
1 tablespoon water
1 1/2 teaspoons white vinegar
1 1/2 teaspoons honey
1 1/2 teaspoons chopped fresh oregano

Instructions
Heat a large skillet over medium-high. Add oil to pan; swirl to coat. Sprinkle chicken with salt and pepper. Add chicken to pan; cook 4 to 5 minutes on each side or until browned and done. Transfer to a plate; keep warm.
Add shallots to pan; reduce heat to medium, and cook 2 minutes or until beginning to brown and soften, stirring frequently. Add 1 tablespoon water, juice, and honey to pan; bring to a boil. Cook 1 minute, scraping pan to loosen browned bits. Return chicken to pan, turning to coat. Sprinkle evenly with fresh oregano, and serve immediately.
Makes 2 servings (serving size: 2 thighs and about 4 tsp. sauce)
273 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

Zucchini "Noodles"
Using a spiral vegetable slices or vegetable peeler, cut 2 medium zucchini into thin strands or strips, stopping when you reach seeds in middle. Discard seeds. Heat 1 1/2 teaspoons olive oil in a large skillet over medium-high heat. Add 1/2 teaspoon minced garlic; cook 2 minutes, stirring occasionally. Add zucchini and sprinkle with 1/8 teaspoon salt; saute 3 to 5 minutes or until slightly wilted.
Makes 2 servings (serving size: about 3/4 cup)
64 calories

Grilled Chicken Breasts with Satay Sauce

Courtesy of Cooking Light Diet Plan

Grilled Chicken Breasts with Satay Sauce

Ingredients
1 teaspoon light brown sugar
1/4 teaspoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon grated lime rind
1/4 teaspoon kosher salt
2 (6-oz.) skinless, boneless chicken breast halves
Cooking spray
2 tablespoons peanut butter
2 1/4 teaspoons rice vinegar
1 1/2 teaspoons water
1 1/2 teaspoons canola oil
1 teaspoon Sriracha chili sauce
1/2 teaspoon minced peeled fresh ginger
1/2 garlic clove, minced
2 tablespoons cilantro leaves

Instructions
Combine first 5 ingredients in a bowl. Rub spice mixture evenly over chicken. Heat a grill pan over medium-high. Coat pan with cooking spray. Add chicken to pan; cook 5 minutes on each side or until done. Remove chicken from pan; let stand 5 minutes. Cut into slices.
Combine peanut butter and next 6 ingredients (through garlic) in a bowl, stirring with a whisk. Spoon peanut butter mixture over chicken; sprinkle with cilantro.

Makes 2 servings (serving size: 1 chicken breast half and about 1 1/2 tbsp. sauce)
345 calories

Tossed Green Salad - Matt's Choice

Asparagus with Sesame and Citrus Vinaigrette

Ingredients
1/2 pound asparagus spears, trimmed
Cooking spray
1/2 teaspoon dark sesame oil
1/2 teaspoon fresh clementine juice
1/4 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
1/8 teaspoon white distilled vinegar
1/2 clementine
1 teaspoon toasted sesame seeds

Instructions
Preheat broiler to HIGH; arrange rack about 4 inches from heating element.
Arrange asparagus on a foil-lined baking sheet. Coat asparagus with cooking spray.
Broil asparagus 5 minutes or until tender, stirring halfway through cooking.
Drizzle evenly with oil, orange juice, pepper, salt, and vinegar. Toss asparagus with clementine segments and sesame seeds.

Makes 2 servings (serving size: about 3 ounces)
62 calories