10 foods,

40 ­recipes
Our collection of 40 reci-
pes takes mere minutes
to make. As for our selection
of 10 ingredients, every bite
is teeming with nutrients, and
these foods are some of the
The Big 10
>

most stress-free edibles on

earth. Why? (1) They’re easy to Load up on the
find: just about every grocery nonperishable pantry
store keeps them on hand all items like beans
year long; (2) They’re easy to and brown rice,
use—in fact, they’re as close and restock them
to ready-to-eat as you can get as needed. Meats Baby Carrots Black beans Broccoli Brown rice Feta cheese
without ordering takeout; and can be bought fresh (washed and
bagged)
(canned,
low‑sodium)
florets (instant)
Brown rice has
(crumbled)
You get 370
(washed
(3) They’re easy to love because weekly, or you can The beta-carotene The darker a bean’s and bagged) three times the fiber milligrams of bone-
buy in bulk and store in carrots really seed coat, the more High in vitamin C of white. And the building calcium in
they taste delicious together. does improve antioxidants it can and fiber, broccoli outer layer, called just a four-ounce
We also masterminded these them in the freezer. vision, especially deliver, making the also contains the bran, has been serving of this
recipes so that leftovers from Only fresh fruits and night vision. black variety the diindolylmethane linked to lower savory, relatively
reigning champ. blood pressure. low-fat cheese.
one entrée can be used to cre- veggies call for a Black beans are
and selenium, two
supernutrients For a change, you
ate another great dish the next weekly trek to the also loaded with that help ward can sub in quinoa.
fiber, folate, and
night. That means more free store based on which magnesium.
off cancer.

time for you to hit the gym, write recipes you decide
that novel, or just lounge on the to make. Meet your
couch watching Top Chef. new 10 best friends:
Recipes make two servings unless
otherwise noted.
Kale Pork Red onions Tilapia Turkey breast
by sharon sanders (washed and
bagged, tough
tenderloin These tearjerkers
are bursting with
(skinless fillets)
This fish is an
tenders
At just 140 calories Turkey breast has
Photographs by Craig Cutler stems removed) for three ounces, chromium, a trace excellent source of half the saturated
This leafy green pork is a great mineral that helps phosphorous and fat of beef but
Food styling by Victoria Granof has been found protect against niacin, which keeps
source of lean is just as rich in
to help protect protein, thiamin, diabetes by boost­ your digestive selenium, a cancer-
against breast and vitamin B6, niacin, ing cells’ response system, skin, and preventing mineral
ovarian cancers and phosphorous, to insulin. Also nerves healthy. and antioxidant.
and contains an essential mineral rich in quercetin, a
carotenoids, which every cell in your powerful antioxidant —Stephanie
reduce the risk body needs to that may help Guzowski
of cataracts. function properly. prevent cancer.

On your shelves In your fridge

Bread Crumbs Butter

The Chicken Broth

(low-sodium, boxed or canned)
Cilantro
Eggs

Small
Cooking Spray
Minced Garlic
Flour
Fresh Ginger
Dried Herbs and Spices
Lemons and Limes

Stuff
(cayenne pepper, chili powder, cumin, curry powder, fennel seeds, oregano, pa-
prika, red pepper flakes, rosemary, sage, sesame seeds, tarragon, thyme) Reduced-Fat Mayo
Honey Dijon Mustard
Oils
Stock up on these
Black Olives
(extra-virgin olive and canola)
Parsley

other staples:
Peanut Butter
Red Bell Peppers
Soy Sauce (roasted, jarred)
Sugar Raisins
Diced Tomatoes Low-Fat Sour Cream
White and Red Wine Vinegars Dry White Wine
9-inch Whole-wheat Tortillas
 Chunky Tilapia Tomato Soup
4. Chinese Pork & Rice Soup 7. Tilapia Tacos
Prep time: 5 minutes Prep time: 10 minutes
Cook time: 15 minutes Cook time: 0 minutes
1 Tbsp canola oil 1 c coarse-crumbled leftover cooked tilapia
1 tsp minced garlic fillets (recipe 40)
1 tsp grated fresh ginger ¼ c red onion slivers
1 c finely sliced kale leaves ¼ c thinly sliced kale
¼ c instant brown rice ¼ c canned diced tomatoes, drained
2 c chicken broth 2 Tbsp crumbled feta cheese
1 c thin strips of leftover cooked pork 2 tsp olive oil
tenderloin (recipe 23) 2 tsp lime juice
2 Tbsp slivered jarred roasted red peppers tsp cumin
1 tsp sesame seeds, toasted tsp red pepper flakes
1. In a large saucepan, combine oil, garlic, and 2 9-inch whole-wheat tortillas, warmed
ginger. Cook, stirring, over medium heat until fra- In a mixing bowl, combine tilapia, onion, kale,
grant, about 1 minute. Add kale. Cook, stirring, tomatoes, feta, oil, lime juice, cumin, pepper
about 2 minutes. flakes, and salt to taste. Toss. Spoon onto
2. Add rice and broth. Bring almost to a boil. tortillas. Fold tortillas in half. Cut each half into
Simmer for 8 minutes. two pieces.

soups 3. Stir in pork and peppers. Simmer for 2 min-

utes. Serve sprinkled with sesame seeds.
Per serving: 257 calories, 13 g fat
Per serving: 291 calories, 14 g fat (3 g saturated), 571 mg
sodium, 25 g carbs, 4 g fiber, 18 g protein
>

(2 g ­saturated), 173 mg sodium, 16 g carbs, 1 g fiber,

19 g protein
8. Indonesian Turkey Salad
Prep time: 10 minutes
Cook time: 0 minutes
1. Chunky Tilapia & Tomato Soup 5. Puréed Broccoli Soup 1 Tbsp peanut butter
Prep time: 10 minutes 1 Tbsp hot water
Prep time: 5 minutes Cook time: 15 minutes
Cook time: 15 minutes 2 tsp white wine vinegar
c thinly sliced baby carrots ¾ c chopped red onion ¼ tsp minced garlic
c red onion slivers 2 tsp olive oil ¼ tsp sugar
1 Tbsp olive oil ¼ tsp tarragon 1½ c bite-size strips of leftover cooked turkey
½ tsp thyme 4½ c broccoli florets breast tenders (recipe 32)
2 c chicken broth 1 Tbsp flour ¼ c thinly sliced kale leaves 2 thin slices
1 c water 1 c water, divided red onion
12 oz tilapia fillets, cut into large chunks 2 c chicken broth Pinch of red pepper flakes
1½ c chopped broccoli florets 1 tsp white wine vinegar In a mixing bowl, whisk peanut butter, water,
1 c canned diced tomatoes, ½ tsp ground black pepper vinegar, garlic, and sugar until smooth. Add
with juice 1 Tbsp shredded baby carrot turkey, kale, and onion. Stir to coat. Sprinkle with
½ tsp ground black pepper 1. In saucepan, mix onion, oil, tarragon, broccoli, red pepper flakes.
and salt to taste. Stir over medium heat about 3 Per serving: 208 calories, 7 g fat (1 g ­saturated), 166 mg
1. In a large saucepan, combine carrots, onion, sodium, 8 g carbs, 1 g fiber, 27 g protein
oil, thyme, and salt to taste. Cook, stirring over minutes. In small bowl, whisk flour and 2 Tbsp
medium heat, until softened, about 5 minutes. water until smooth; set aside.
2. Add broth and water. Bring almost to boiling. 2. Add broth, vinegar, pepper, and remaining
Add tilapia, broccoli, tomatoes, and pepper. water to pan. Bring almost to a boil. Reduce 9. Carolina Pork BBQ Wrap
Reduce heat and simmer until ­tilapia is cooked, heat and simmer about 10 minutes. Prep time: 5 minutes
about 8 minutes. 3. Purée soup in blender and return to pot. Cook time: 6 minutes
Per serving: 319 calories, 1 g fat Whisk in flour mixture; stir over medium-high
(2 g ­saturated), 550 mg sodium, 2 tsp canola oil
14 g carbs, 4 g fiber, 42 g protein heat until slightly thickened. Sprinkle with carrot. 3 thick slices red onion
Per serving: 165 calories, 7 g fat (1 g ­saturated), 196 mg
sodium, 21 g carbs, 6 g fiber, 11 g protein 10 thin slices (4 oz) leftover cooked pork
tenderloin
2. variation (recipe 23)
New England Fish Chowder 1 Tbsp wine vinegar
½ tsp sugar
Substitute butter for oil. In a small bowl, whisk
3 Tbsp flour with ½ c chicken broth. Add to Pinch of red pepper flakes
pan with water and remaining broth. Cook over 2 9-inch whole-wheat tortillas, warmed
medium heat, stirring, until lightly thickened.
Eliminate tomatoes and substitute ¼ c chopped
6. Mediterranean Tilapia 1. Pre-heat skillet on medium. Add oil and cook
for 1 minute. Add onion and salt to taste. Toss.
jarred roasted red peppers. One minute before & Rice Salad Cover and cook, tossing occasionally, until soft-
serving, stir in 3 Tbsp sour cream. Do not boil. Prep time: 10 minutes ened, about 5 minutes. Reduce heat if onions
Cook time: 0 minutes are ­browning too quickly.
1 Tbsp olive oil 2. Meanwhile, stack pork slices and cut into
1 Tbsp vinegar shreds. Add the pork, vinegar, and sugar to the
3. Black Bean Soup 1 c crumbled leftover cooked tilapia (recipe
40)
onion. Season with pepper flakes. Top tortillas
evenly with onion-pork mixture. Roll into tubes.
Prep time: 5 minutes
Cook time: 15 minutes 1 c cold leftover rice pilaf Per serving: 254 calories, 10 g fat (1 g saturated), 279 mg
(recipe 20) sodium, 25 g carbs, 4 g fiber, 15 g protein
½ c chopped red onion
1 c broccoli florets, cut into
2 tsp olive oil small pieces Indonesian Turkey Salad
1 tsp minced garlic ¼ c chopped jarred roasted
¾ tsp oregano red pepper
¾ tsp cumin 2 Tbsp crumbled feta cheese
1 can (15 oz) black beans, rinsed and drained
In a mixing bowl, whisk oil, vinegar, and salt and
2 c chicken broth pepper to taste. Add tilapia, rice, broccoli, red
1 Tbsp feta cheese pepper, and cheese. Toss to mix.
1. In a large saucepan, combine onion, oil, Per serving: 298 calories, 16 g fat (3 g saturated), 414 mg
garlic, oregano, cumin, and salt to taste. Cook, sodium, 21 g carbs, 3 g fiber, 19 g protein
stirring, over medium heat until softened, about
3 minutes. Stir in beans and broth. Reduce heat
>

to medium-low.
2. Cook, stirring occasionally, for 10 minutes.
Mash some beans against side of pan. Serve
sprinkled with feta and cilantro (optional).
salads & sandwiches
Per serving: 205 calories, 7 g fat (2 g ­saturated), 447 mg
sodium, 27 g carbs, 9 g fiber, 12 g protein
10. Caribe Bean Salad 14. Cheese & Kale Quesadillas 18. B
 roccoli-Carrot-
Prep time: 10 minutes
Cook time: 0 minutes
Prep time: 5 minutes Onion Slaw
Cook time: 5 minutes Prep time: 10 minutes
1 Tbsp olive oil Cook time: 0 minutes
1½ Tbsp lime juice ½ c fine-sliced kale leaves
1 Tbsp mayonnaise
½ tsp chili powder 1 Tbsp water
1 tsp Dijon mustard
1 can (15 oz) black beans, rinsed and drained 2 9-inch whole-wheat tortillas ½ c finely chopped broccoli florets
1 c loose-packed fine-slivered kale leaves 3 Tbsp crumbled feta cheese ¼ c slivered red onion
2 Tbsp shredded carrot 1. Place kale and water in a microwavable dish. ¼ c slivered baby carrots
2 Tbsp slivered red onion Cover with microwave-safe plastic wrap and In a bowl, whisk the mayonnaise and mustard.
In a bowl, whisk oil, lime juice, and salt and chili cook in microwave on high until wilted, about 90 Add broccoli, onion, and carrots. Toss to coat.
powder to taste. Add beans, kale, carrot, and seconds. Remove plastic carefully. Drain kale and Per serving: 70 calories, 6 g fat (1 g ­saturated), 113 mg
onion. Stir to coat ingredients with dressing. pat dry with paper towel. sodium,
Per serving: 168 calories, 7 g fat (1 g ­saturated), 397 mg 4 g carbs, 1 g fiber, 1 g protein
sodium, 26 g carbs, 8 g fiber, 7 g protein 2. Heat a heavy 9-inch skillet over medium-high
heat. Place 1 tortilla in pan. Top tortilla evenly
with cheese, kale, and second tortilla. Cook,
19. Puréed Black Beans
11. Turkey Tortilla Panini flipping occasionally, until tortilla is toasted
and cheese melts, about 4 minutes. Cut into
Prep time: 10 minutes
Prep time: 10 minutes Cook time: 12 minutes
Cook time: 5 minutes 4 wedges. ¼ c minced red onion
2 9-inch whole-wheat tortillas, toasted Per serving: 119 calories, 4 g fat (2 g ­saturated), 336 g mg
sodium, 22 g carbs, 2 g fiber, 5 g protein
2 tsp olive oil
2 Tbsp crumbled feta cheese 1 tsp thyme
4 oz leftover thin-sliced cooked turkey breast ¼ tsp ground black pepper
tender (recipe 33) 1 c canned black beans, rinsed and drained
4 thin slices red onion, separated ½ chicken broth
¼ c jarred roasted red 15. S
 weet & Sour 1 tsp lemon juice
pepper strips
½ c finely sliced kale leaves
Broccoli ½ tsp grated lemon peel
Prep time: 5 minutes 1. In a saucepan, combine onion, oil, thyme,
1. Lay one tortilla in a dry, heavy skillet or griddle Cook time: 5 minutes pepper, and salt to taste over medium heat.
pan. Sprinkle evenly with 1 tablespoon cheese. Cook until sizzling, about 2 minutes. Add
Layer on turkey, onion, red pepper, kale, remain- 2 Tbsp minced red onion beans and broth. Bring to boil. Reduce heat
ing 1 ­tablespoon cheese, and ­remaining tortilla. 2 tsp olive oil and simmer for 10 minutes, or until beans are
2. Place pan or griddle over ­medium-high heat. 1 tsp minced garlic very tender.
Cook, squeezing the sandwich with a panini ½ tsp oregano 2. Mash bean mixture with a potato masher into
press or other flat weight (like a heavy frying a coarse purée. Allow to sit, uncovered, for 5
pan) until tortilla is browned and cheese melts, 1¾ c broccoli florets, cut into smaller chunks
minutes to thicken slightly. Stir in lemon juice.
2 to 3 minutes per side. Reduce heat slightly if c canned diced tomatoes, Sprinkle with peel and serve.
tortilla is browning too quickly. Remove and cut with juice Per serving: 126 calories, 5 g fat (1 g ­saturated), 473 mg
into four wedges. 1 Tbsp raisins sodium, 20 g carbs, 7 g fiber, 6 g protein
Per serving: 231 calories, 6 g fat
(2 g ­saturated), 478 mg sodium, 26 g carbs, 4 g fiber, In a skillet, combine onion, oil, garlic, oregano,
17 g protein
and salt to taste. Cook, stirring, over low heat until
fragrant, about 2 minutes. Add broccoli and stir
to coat. Cook until sizzling, about 1 minute. Add
tomatoes and raisins. Cook until broccoli is crisp
12. glazed Curried Carrots but tender, 1 to 2 minutes.

>
Prep time: 5 minutes Per serving: 92 calories, 5 g fat (1 g ­saturated), 187 mg
Cook time: 15 minutes sodium, 10 g carbs, 3 g fiber, 2 g protein
1 c baby carrots

sides
2 tsp canola oil
½ tsp sugar
¼ tsp curry powder 16. Smashed ginger
¼ tsp minced garlic
2 Tbsp water
Carrots with Sesame
Prep time: 5 minutes
1. In a saucepan, combine Cook time: 15 minutes
carrots, oil, sugar, curry powder, garlic, and salt 1¼ c baby carrots
to taste. Cook
over medium heat, stirring, until sizzling and 2 tsp canola oil
fragrant, about 3 minutes. Add water. Cover ¼ tsp minced garlic
and reduce heat so mixture simmers. ¼ tsp grated fresh ginger
2. Cook until carrots are tender, about 10 ¼ c chicken broth
minutes. Uncover and toss, until all liquid is gone
and carrots are glazed, about 1 minute. 1 tsp sesame seeds, toasted
Per serving: 73 calories, 5 g fat (0.5 g ­saturated), 103 mg 1. In a saucepan, combine carrots, oil, garlic,
sodium, 7 g carbs, 1 g fiber, 1 g protein
ginger, and salt to taste. Cook over medium heat,
stirring, until sizzling, about 3 minutes. Add broth.
Cover and reduce heat so mixture simmers.
13. g
 arlicky Chinese Broccoli 2. Cook until carrots are very tender, about 10 min-
Prep time: 5 minutes utes. Smash with potato masher. Serve sprinkled
Cook time: 5 minutes with sesame seeds.
1 Tbsp minced baby carrot Per serving: 85 calories, 6 g fat (0.5 g ­saturated), 208 mg
1 Tbsp minced red onion sodium, 8 g carbs, 2 g fiber, 1 g protein
2 tsp canola oil
1 tsp minced garlic
1 tsp grated fresh ginger
1 bag (8 oz) broccoli florets, cut into smaller
17. VARIATION
chunks French Carrots
1 Tbsp hot water Substitute butter for oil, ¼ tsp tarragon for ginger,
In a skillet, combine carrot, onion, oil, garlic, and 1 Tbsp minced red onion for garlic. When
ginger, and salt to taste. Cook, stirring, over low carrots are cooked, stir in 1 Tbsp sour cream. Do
heat 3 minutes. Add broccoli and stir to coat not mash. Substitute 1 tsp minced parsley for
with seasonings. Add water and cover pan. sesame seeds.
Cook, stirring occasionaly for 1 to 2 minutes.
Per serving: 86 calories, 5 g fat (0.5 g ­saturated), 106 mg Per serving: 82 calories, 5 g fat (3 g ­saturated), 238 mg
CURRIED RICE PILAF
sodium, 7 g carbs, 3 g fiber, 3 g protein sodium, 8 g carbs, 3 g fiber, 1 g protein
20. Herbed Rice Pilaf
Prep time: 10 minutes
Cook time: 15 minutes
3 Tbsp minced red onion
1½ Tbsp minced baby carrot
2 tsp canola oil
¾ tsp thyme
¾ c instant brown rice
1¼ c chicken broth
1. In a saucepan, combine onion, carrot, oil,
thyme, and salt to taste. Cook, stirring, over
medium heat until sizzling, about 2 minutes. Add
rice. Stir to coat with seasonings. Add broth.
Bring to boil. Reduce heat and cover so mixture
just simmers. Cook for 12 minutes.
2. Remove from heat and set aside for 5 minutes.
Fluff with fork.
Makes four servings. Per serving: 188 calories, 6 g fat
(1 g ­saturated), 126 mg sodium, 29 g carbs, 2 g fiber, 6 g
protein
Tip Store leftovers in the refrigerator for up to
three days to use in recipes 6, 26, and 29.
21. VARIATION Curried Rice Pilaf
Omit the carrots and thyme. Increase onion to
¼ cup. Add ½ tsp curry powder with onion, oil,
and salt to taste. After rice has cooked for 12
minutes, stir in 2 Tbsp raisins. Sprinkle each
serving with ½ tsp chopped fresh cilantro
(optional).
Per serving: 214 calories, 6 g fat (1 g ­saturated),
123 mg sodium, 36 g carbs, 2 g fiber, 7 g protein
22. Sautéed greek Kale
Prep time: 5 minutes
Cook time: 5 minutes
2 Tbsp chopped red onion
2 tsp olive oil
¼ tsp oregano
1½ c packed chopped kale leaves
Pinch red pepper flakes
2 tsp feta cheese
In a skillet, combine onion, oil, oregano, and salt
to taste. Cook, stirring, over medium heat until
softened, about 3 minutes. Add kale and stir
to coat with seasonings. Cover pan and cook,
stirring occasionally, for 1 to 2 minutes, or until
wilted. Stir in pepper flakes. Sprinkle with feta
and serve.
Per serving: 78 calories, 6 g fat (1 g ­saturated), 130 mg
sodium,
6 g carbs, 1 g fiber, 2 g protein
Sautéed greek Kale
Italian Pork
Tenderloin
& Roasted
Vegetables
entrÉes
>
23. Herb-Crusted Pork Tenderloin
Prep time: 15 minutes
Cook time: 35 minutes
1 lb pork tenderloin
2 tsp olive oil
1 tsp sage
1 tsp thyme
½ tsp minced garlic
¼ tsp ground black pepper
1. Preheat oven to 375°F.
2. Cover a small baking sheet with aluminum foil.
Place pork on pan. Drizzle oil over pork; sprinkle
with sage, thyme, garlic, salt to taste, and pep-
per. Rub to coat evenly with seasonings.
3. Roast until instant-read thermo­meter inserted
in center registers 155°F and the juices run
clear, about 30 to 35 minutes. Let stand for 10
minutes before slicing.
Makes four servings. Per serving: 160 calories, 6 g fat
(2 g ­saturated), 93 mg sodium, 0.5 g carbs, 0 g fiber, 24 g
protein
Tip Wrap the remainder tightly in plastic and
refrigerate for up to three days or freeze for up to
three months to use for recipes 4, 9, 28, and 29.
24. VARIATION
Spice-Rubbed Pork Tenderloin
Substitute canola oil for olive oil, 1 tsp curry
powder for sage, and a pinch of cayenne pepper
for thyme. Omit black pepper.
Per serving: 160 calories, 6 g fat (2 g ­saturated), 93 mg
sodium, 0.5 g carbs, 0 g fiber, 24 g protein
25. VARIATION
Italian Pork Tenderloin &
Roasted Vegetables
Substitute a 13-by-9-inch baking dish for baking
sheet. Coat with cooking spray. Increase oil to
1 tablespoon. Place pork in baking dish, add 1
cup baby carrots and 1 cup red onion wedges
cut to the same size as the carrots. Substitute
1 teaspoon cracked fennel seeds for sage and
thyme. When cooked, remove meat to a platter.
Add ¼ c heated dry white wine to baking dish,
scraping off browned bits. Slice pork. Serve with
vegetables and drizzle with wine mixture.
Per serving: 207 calories, 7 g fat (2 g ­saturated), 74 mg
sodium, 7 g carbs, 2 g fiber, 25 g protein
26. Savory Black
Bean Cakes
Prep time: 12 minutes
Cook time: 5 minutes
1 c canned black beans, rinsed and drained
¼ c cold leftover rice pilaf (recipe 20)
¼ c bread crumbs
2 Tbsp finely chopped
cooked broccoli
1 egg white
½ tsp minced garlic
¼ tsp paprika
4 tsp crumbled feta cheese
1. In food processor bowl fitted with metal blade
or in blender in two batches, combine beans,
rice, bread crumbs, broccoli, egg white, garlic,
paprika, and salt to taste. Pulse until mixture is
coarsely ground and sticks together, about 12
times. Divide into four half-inch-thick patties.
2. Heat a skillet on medium-high for 1 minute.
Away from the stove, coat the skillet with cooking
spray. Cook patties for 2 minutes per side until
browned. Sprinkle on feta. Cover pan and reduce
heat to low until cheese melts, about 1 minute.
Makes four servings. Per serving: 102 calories, 2 g fat
(1 g ­saturated), 282 mg sodium, 18 g carbs, 4 g fiber, 6 g
protein
Tip To store patties to eat later, remove from
pan, cool, and refrigerate before adding cheese.
Reheat patty and melt cheese on a heatproof
plate in a toaster oven or broiler.
27. T hai Pork &
Peanut Stir-Fry
Prep time: 10 minutes
Cook time: 11 minutes
¼ c chicken broth
1 Tbsp peanut butter
1 tsp sugar
2 tsp canola oil
½ c thinly sliced red onion
½ c broccoli florets, sliced crosswise
1 tsp minced garlic
10 oz pork tenderloin, cut into ¼‑inch-thick strips
1. In a small bowl, whisk broth, peanut butter,
sugar, and salt to taste until smooth; set aside.
2. Heat 1 tablespoon oil in a skillet on high for 1
minute. Add onion, broccoli, and garlic. Cook,
tossing, until crisp and tender, about 3 minutes.
Scrape to one side of pan.
3. Heat remaining teaspoon oil in pan for 1 min-
ute. Add pork. Cook, tossing, until it’s no longer
pink, about 5 minutes. Stir with onion, broccoli,
and garlic. Add reserved peanut sauce. Cook,
tossing, until heated, about 1 minute.
Per serving: 291 calories, 14 g fat (3 g ­saturated), 242 mg
sodium,
8 g carbs, 1 g fiber, 33 g protein
28. Pork & Black Bean Chili
Prep time: 10 minutes
Cook time: 35 minutes
2 tsp olive oil
¼ c chopped red onion
2 tsp minced garlic
1½ tsp chili powder
1 can (15 oz) diced tomatoes, puréed in
blender
1½ c chicken broth
1¼ c chopped leftover cooked pork tenderloin
(recipe 23)
1 c drained and rinsed canned black beans
Sour cream, for garnish
1. In a saucepan, combine oil, onion, garlic, chili
powder, and salt to taste. Cook, stirring, until
softened, about 5 minutes. Add tomatoes, broth,
pork, and beans. Bring to a boil.
2. Simmer, stirring occasionally, for 30 minutes.
Garnish with 1 teaspoon sour cream if desired.
Makes four servings. Per serving:
186 calories, 6 g fat (1 g ­saturated), 489 mg sodium,
15 g carbs, 4 g fiber, 17 g protein
30. Southwest Pork Cutlets 38. S
 killet Tilapia with Black Beans &
Prep time: 10 minutes
Cook time: 8 minutes
Kale
Prep time: 10 minutes
8 oz pork tenderloin, cut into 4 rounds Cook time: 18 minutes
½ tsp chili powder 2 Tbsp chopped red onion
2 tsp olive oil 1 Tbsp olive oil
¼ c slivered baby carrots 1 tsp crushed fennel seeds
½ tsp minced garlic 1 c chopped kale leaves
1. Place pork on a work surface. With a scalop- ½ c rinsed and drained canned black beans
pine pounder or a rolling pin covered in plastic 2 5 oz tilapia fillets
wrap, flatten meat to half-inch thickness. Season For garnish: paprika and 2 lemon wedges
both sides with chili powder and salt to taste.
2. Heat oil in a skillet on high for 1 minute. Add PORK CACCIATORE 1. In a skillet, combine onion, oil, fennel, and salt to
taste. Cook over medium heat, stirring occasion-
pork. Cook until browned, about 1 minute per ally, until softened, about 5 minutes. Add kale and
side. Add carrots and garlic. Reduce heat stir to coat with seasonings. Cook until kale starts
to medium. to wilt, about 2 minutes. Stir in beans. Set tilapia on
3. Cover and cook, stirring carrots occasionally, mixture. Dust lightly with paprika.
until pork is no longer pink and the juices run 2. Cover and cook until tilapia is cooked through,
clear, about 5 minutes. about 10 minutes. Serve with lemon.
Per serving: 185 calories, 8 g fat (2 g ­saturated), 136 mg
sodium, Per serving: 270 calories, 10 g fat (2 g ­saturated), 392 mg
1 g carbs, 1 g fiber, 24 g protein sodium, 15 g carbs, 5 g fiber, 33 g protein
1. Lay the turkey slices on a work surface. With
a scaloppine pounder or a rolling pin covered
in plastic wrap, pound the slices to  8 -inch
thickness. Sprinkle lightly with flour and shake
31. VARIATION Pork Cacciatore off excess.
39. VARIATION
Cut pork pieces into half-inch chunks. After 2. Heat oil and butter in a skillet on medium- Skillet Tilapia with Caramelized
browning pork, substitute ¼ c chopped carrots
for slivered carrots. Add ¼ c chopped red
high until foam subsides. Place turkey in pan. Onions
Cook until browned and cooked through, Substitute 1½ c thickly sliced red onion for
onion, ½ tsp minced garlic, ½ tsp oregano, and about 2 minutes each side. Season with salt
salt to taste. Stir for 1 minute. Add 1 c canned chopped onion. Substitute thyme for fennel.
and pepper to taste. Swirl lemon juice over Cover skillet and cook onion, stirring occasion-
diced tomatoes with juice. Cover and cook. chicken to coat. Garnish with parsley and
Per serving: 180 calories, 4 g fat (1 g ­saturated),
ally, until golden, about 5 minutes. Omit kale
430 mg sodium, 8 g carbs, 2 g fiber, 25 g protein
serve. and beans. To cooked onion, add 2 Tbsp dry
Per serving: 159 calories, 3 g fat (1 g ­saturated), 128 mg white wine. Bring to boil then reduce heat. Omit
sodium,
7 g carbs, 0 fiber, 25 g protein paprika. Two minutes before fish is cooked,
scatter on 1 Tbsp slivered black olives and 1 Tbsp
32. Soy-Glazed 35. VARIATION slivered bottled roasted red pepper. Serve tilapia
topped with onion mixture.
Turkey Breast Turkey Scaloppine with Mustard Per serving: 232 calories, 10 g fat (2 g ­saturated), 132 mg
Prep time: 15 minutes
Cook time: 30 minutes Sauce sodium,
5 g carbs, 1 g fiber, 29 g protein
1 14 oz boneless skinless turkey breast Substitute 2 Tbsp dry white wine whisked with
tenders ½ tsp Dijon mustard for lemon juice.
Per serving: 171 calories, 3 g fat (1 g ­saturated), 160 mg
2 tsp canola oil sodium,
1 tsp soy sauce 7 g carbs, 0 fiber, 25 g protein
1 Tbsp honey 40. Herb- and Crumb-
¼ tsp minced garlic 36. VARIATION Topped Tilapia
1. Preheat oven to 375°F. Turkey Scaloppine with Rosemary- Prep time: 10 minutes
2. Place turkey in the center of a 16-by-16-inch Garlic Sauce Cook time: 10 minutes
4 Tbsp bread crumbs
sheet of aluminum foil set on a baking sheet. In Add ½ tsp minced fresh rosemary and ¼ tsp
the glaze and cut tenders into thin slices. minced garlic to pan while sautéing turkey. 1 tsp oregano
Makes four servings. Per serving: 149 calories, 3 g fat Substitute 1 Tbsp dry white wine for lemon juice. ½ tsp minced garlic
(0.5 g ­saturated), 126 mg sodium, 4 g carbs, 0 g fiber, 2 Tbsp olive oil
25 g protein Omit parsley.
Per serving: 165 calories, 3 g fat (1 g ­saturated), 129 mg 4 5 oz tilapia fillets
Tip If serving two, slice only half the turkey. Wrap sodium, 4 lemon wedges for garnish
the remainder tightly in plastic wrap and refriger- 6 g carbs, 0 fiber, 25 g protein
1. Preheat the oven to 375°F.
ate for up to three days or freeze for up to three
months to use for recipe 8. 2. Coat a small baking pan with cooking spray. In
a small bowl, combine bread crumbs, oregano,
33. VARIATION 37. Quick Turkey Pot Pie garlic, and salt to taste. Drizzle half of oil over
tilapia. Rub to coat. Sprinkle on bread crumb
Honey-Mustard Prep time: 10 minutes
Cook time: 26 minutes mixture. Rub to coat evenly. Place in baking pan.
Turkey Breast 2 Tbsp flour
Drizzle with remaining oil.
3. Bake until tilapia is cooked through, about 10
Substitute 2 tsp Dijon mustard for the soy 1¼ c chicken broth minutes.
sauce. Omit the garlic. 1 c crosswise-sliced broccoli florets Serve with lemon.
Per serving: 149 calories, 3 g fat c chopped red onion Makes four servings. Per serving: 205 calories, 8 g fat
(0 saturated), 111 mg sodium, (2 g ­saturated), 173 mg sodium, 5 g carbs, 0.5 g fiber,
5 g carbs, 0 g fiber, 24 g protein c thinly sliced baby carrot 27 g protein
Tip If serving two, slice half the tenders and 2 tsp canola oil
leave the rest whole. Wrap tightly in plastic and 1 tsp sage Tip Wrap the remainder tightly in plastic and
refrigerate for up to three days or freeze for up to ¼ tsp ground black pepper refrigerate for up to three days or freeze for up to
three months to use for recipes 11 and 37. 2 c chunks of cooked leftover turkey breast three months to use for recipes 6 and 7.
(recipe 33)
1 9-inch whole-wheat tortilla
34. T urkey Scaloppine 1. Preheat oven to 375°F. Whisk flour with ¼ c
broth; set aside.
with Lemon 2. In a 9-inch ovenproof skillet, combine broccoli,
Prep time: 10 minutes onion, carrot, oil, sage, pepper, and salt to taste.
Cook time: 4 minutes Cook, stirring occasionally, about 5 minutes. Add
1 7 oz boneless breast tenders, cut reserved flour mixture and broth. Cook, whisking
into 4 diagonal slices constantly, until thickened, about 1 minute.
Flour 3. Add turkey. Cover with tortilla. Pierce tortilla
½ tsp olive oil several times with a sharp knife. Coat lightly
½ tsp butter with cooking spray.
1 Tbsp lemon juice 4. Bake until tortilla is browned and mixture
½ tsp minced parsley bubbles, about 20 minutes.
Makes four servings. Per serving: 164 calories, 5 g fat
(0.5 g ­saturated), 182 mg sodium, 14 g carbs, 2 g fiber,
15 g protein