10 foods, 40 ­ recipes

Our collection of 40 recipes 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 most stress-free edibles on earth. Why? (1) They’re easy to find: just about every grocery store keeps them on hand all year long; (2) They’re easy to use—in fact, they’re as close to ready-to-eat as you can get without ordering takeout; and (3) They’re easy to love because they taste delicious together. We also masterminded these recipes so that leftovers from one entrée can be used to create another great dish the next night. That means more free time for you to hit the gym, write that novel, or just lounge on the
couch watching Top Chef.
Recipes make two servings unless otherwise noted.

The Big 10
Load up on the nonperishable pantry items like beans and brown rice, and restock them as needed. Meats can be bought fresh weekly, or you can buy in bulk and store them in the freezer. Only fresh fruits and veggies call for a weekly trek to the store based on which recipes you decide to make. Meet your new 10 best friends:

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(washed and bagged) The beta-carotene in carrots really does improve vision, especially night vision.

Baby Carrots

(canned, low‑sodium) The darker a bean’s seed coat, the more antioxidants it can deliver, making the black variety the reigning champ. Black beans are also loaded with fiber, folate, and magnesium.

Black beans

(washed and bagged) High in vitamin C and fiber, broccoli also contains diindolylmethane and selenium, two supernutrients that help ward off cancer.

Broccoli florets

(instant) Brown rice has three times the fiber of white. And the outer layer, called the bran, has been linked to lower blood pressure. For a change, you can sub in quinoa.

Brown rice

(crumbled) You get 370 milligrams of bonebuilding calcium in just a four-ounce serving of this savory, relatively low-fat cheese.

Feta cheese

by sharon sanders
Photographs by Craig Cutler Food styling by Victoria Granof

(washed and bagged, tough stems removed) This leafy green has been found to help protect against breast and ovarian cancers and contains carotenoids, which reduce the risk of cataracts.

Kale

At just 140 calories for three ounces, pork is a great source of lean protein, thiamin, vitamin B6, niacin, and phosphorous, an essential mineral every cell in your body needs to function properly.

Pork tenderloin

These tearjerkers are bursting with chromium, a trace mineral that helps protect against diabetes by boost­ ing cells’ response to insulin. Also rich in quercetin, a powerful antioxidant that may help prevent cancer.

Red onions

(skinless fillets) This fish is an excellent source of phosphorous and niacin, which keeps your digestive system, skin, and nerves healthy.

Tilapia

Turkey breast has half the saturated fat of beef but is just as rich in selenium, a cancerpreventing mineral and antioxidant.
—Stephanie Guzowski

Turkey breast tenders

Stock up on these other staples:

The Small Stuff

On your shelves Bread Crumbs

In your fridge Butter
Cilantro Eggs Minced Garlic Fresh Ginger Lemons and Limes Reduced-Fat Mayo Dijon Mustard Black Olives Parsley Red Bell Peppers

(low-sodium, boxed or canned)
Cooking Spray Flour Dried Herbs and Spices

Chicken Broth

(cayenne pepper, chili powder, cumin, curry powder, fennel seeds, oregano, paprika, red pepper flakes, rosemary, sage, sesame seeds, tarragon, thyme)
Honey Oils

(extra-virgin olive and canola)
Peanut Butter Soy Sauce Sugar Diced Tomatoes White and Red Wine Vinegars

(roasted, jarred)
Raisins

Low-Fat Sour Cream Dry White Wine 9-inch Whole-wheat Tortillas

4 g fiber. combine tilapia. whisk 3 Tbsp flour with ½ c chicken broth. and sugar to the onion. Chinese Pork & Rice Soup 1 Tbsp canola oil 1 tsp minced garlic 1 tsp grated fresh ginger 1 c finely sliced kale leaves ¼ c instant brown rice 2 c chicken broth 1  c thin strips of leftover cooked pork tenderloin (recipe 23) 2  Tbsp slivered jarred roasted red peppers 1 tsp sesame seeds. Stir to coat. Per serving: 205 calories. Do not boil. In a large saucepan. Per serving: 257 calories. Toss. Black Bean Soup ½ c chopped red onion 2 tsp olive oil 1 tsp minced garlic ¾ tsp oregano ¾ tsp cumin 1  can (15 oz) black beans. Bring almost to a boil. Bring almost to boiling. In a large saucepan. broccoli. Cook. 19 g protein Prep time: 5 minutes Cook time: 15 minutes 7. 12 g protein > 8. Eliminate tomatoes and substitute ¼ c chopped jarred roasted red peppers. Add to pan with water and remaining broth. warmed In a mixing bowl. and salt to taste. and onion. Add broth and water. cumin. Season with pepper flakes. Reduce heat if onions are ­ browning too quickly. Cook over medium heat. 2. Tilapia Tacos soups 1  c coarse-crumbled leftover cooked tilapia fillets (recipe 40) ¼ c red onion slivers ¼ c thinly sliced kale ¼  c canned diced tomatoes. drained 2 Tbsp crumbled feta cheese 2 tsp olive oil 2 tsp lime juice tsp cumin tsp red pepper flakes 2  9-inch whole-wheat tortillas. for 10 minutes. Sprinkle with red pepper flakes. onion. and sugar until smooth. rice. Chunky Tilapia & Tomato Soup c thinly sliced baby carrots c red onion slivers 1 Tbsp olive oil ½ tsp thyme 2 c chicken broth 1 c water 12 oz tilapia fillets. 4 g fiber. Add tilapia. 42 g protein 2. 7 g fat (2 g ­ saturated). stirring occasionally. onion. warmed 1. red pepper. Carolina Pork BBQ Wrap 2 tsp canola oil 3 thick slices red onion 10  thin slices (4 oz) leftover cooked pork tenderloin 1 Tbsp wine vinegar ½ tsp sugar Pinch of red pepper flakes 2  9-inch whole-wheat tortillas. Roll into tubes. 14 g carbs. Prep time: 5 minutes Cook time: 15 minutes Per serving: 319 calories. In a large saucepan. stir over medium-high heat until slightly thickened. oil. until softened. stirring over medium heat. Toss to mix. Add turkey. feta. Reduce heat to medium-low. Puréed Broccoli Soup ¾ c chopped red onion 2 tsp olive oil ¼ tsp tarragon 4½ c broccoli florets 1 Tbsp flour 1 c water. about 1 minute. combine onion. divided 2 c chicken broth 1 tsp white wine vinegar ½ tsp ground black pepper 1 Tbsp shredded baby carrot 1. 1 g fiber. and salt and pepper to taste. set aside. Per serving: 254 calories. 166 mg sodium. Cook. kale. 2. pepper flakes. 11 g protein Prep time: 10 minutes Cook time: 0 minutes Prep time: 10 minutes Cook time: 15 minutes 9. broccoli. Meanwhile. 15 g protein Prep time: 5 minutes Cook time: 6 minutes (recipe 23) 6. 7 g fat (1 g ­ saturated). and salt to taste. and salt to taste. stir in 3 Tbsp sour cream. 19 g protein Prep time: 5 minutes Cook time: 15 minutes 40) (recipe 20) Indonesian Turkey Salad salads & sandwiches > . 27 g carbs. 2. 571 mg sodium. 2. 14 g fat (3 g saturated). 27 g protein 5. tossing occasionally. broccoli. 18 g protein Prep time: 10 minutes Cook time: 0 minutes 1. In saucepan. combine oil. until softened. Simmer for 8 minutes. Stir over medium heat about 3 minutes. Fold tortillas in half. Indonesian Turkey Salad 1 Tbsp peanut butter 1 Tbsp hot water 2 tsp white wine vinegar ¼ tsp minced garlic ¼ tsp sugar 1½  c bite-size strips of leftover cooked turkey breast tenders (recipe 32) ¼ c thinly sliced kale leaves 2 thin slices red onion Pinch of red pepper flakes In a mixing bowl. stirring. vinegar. 550 mg sodium. 173 mg sodium. Add broth. 3. Add kale. and cheese. Serve sprinkled with sesame seeds. thyme. and remaining water to pan. Per serving: 291 calories. In a small bowl. Bring almost to a boil. about 5 minutes. Cook. 279 mg sodium. Cover and cook. Per serving: 165 calories. oregano. Serve sprinkled with feta and cilantro (optional). stirring. Per serving: 208 calories. 414 mg sodium. Purée soup in blender and return to pot. 7 g fat (1 g ­ saturated). garlic. mix onion. 13 g fat (2 g ­ saturated). garlic. about 8 minutes. variation New England Fish Chowder Substitute butter for oil. vinegar. about 3 minutes. and salt to taste. 25 g carbs. garlic. Cook. Whisk in flour mixture. about 2 minutes. lime juice. Cook. rinsed and drained 2 c chicken broth 1  Tbsp feta cheese 1. Mash some beans against side of pan. oil. Cut each half into two pieces. In small bowl. 196 mg sodium. over medium heat until fragrant. 25 g carbs. with juice ½ tsp ground black pepper 1. oil. and pepper. Top tortillas evenly with onion-pork mixture. Add the pork. whisk flour and 2 Tbsp water until smooth. 1 g fat (2 g ­ saturated). Add oil and cook for 1 minute. over medium heat until softened. Pre-heat skillet on medium. Per serving: 298 calories. 8 g carbs. Add onion and salt to taste. Sprinkle with carrot. Reduce heat and simmer until ­ tilapia is cooked. 6 g fiber. toasted 1. Reduce heat and simmer about 10 minutes. tomatoes. combine carrots. water. whisk peanut butter. pepper. oil. 21 g carbs.  Mediterranean Tilapia Prep time: 10 minutes Cook time: 0 minutes & Rice Salad 1 Tbsp olive oil 1 Tbsp vinegar 1  c crumbled leftover cooked tilapia (recipe 1  c cold leftover rice pilaf 1  c broccoli florets. 1 g fiber. kale. 9 g fiber. Simmer for 2 minutes. about 5 minutes. Spoon onto tortillas. stirring. cut into large chunks 1½ c chopped broccoli florets 1 c canned diced tomatoes. 2. Toss. 447 mg sodium. and ginger. cut into small pieces ¼  c chopped jarred roasted red pepper 2 Tbsp crumbled feta cheese In a mixing bowl. cumin. 3. until lightly thickened. vinegar. 3 g fiber. Stir in pork and peppers. Add tilapia. tarragon. 16 g carbs. One minute before serving. vinegar. stirring. 3. stack pork slices and cut into shreds. 10 g fat (1 g saturated). Add rice and broth.Chunky Tilapia Tomato Soup 4. tomatoes. whisk oil. Stir in beans and broth. 4 g fiber. 16 g fat (3 g saturated). 21 g carbs.

Add broccoli. and salt to taste. until all liquid is gone and carrots are glazed. 2. 7 g carbs. stirring. 4 g fat (2 g ­ saturated). Cook. kale.  Cheese & Kale Quesadillas Prep time: 5 minutes Cook time: 5 minutes 18. thyme. onion. 5 g protein 1 Tbsp mayonnaise 1 tsp Dijon mustard ½ c finely chopped broccoli florets ¼ c slivered red onion ¼ c slivered baby carrots In a bowl. Per serving: 126 calories. Cut into 4 wedges. pepper. 3 g fiber. garlic. and salt to taste. stir in 1 Tbsp sour cream. Add broth. When carrots are cooked. 2 g protein 1 c baby carrots 2 tsp canola oil ½ tsp sugar ¼ tsp curry powder ¼ tsp minced garlic 2 Tbsp water 1. 473 mg sodium. Lay one tortilla in a dry. squeezing the sandwich with a panini press or other flat weight (like a heavy frying pan) until tortilla is browned and cheese melts. and carrots. 2 to 3 minutes per side. oil. ginger. Per serving: 119 calories. ginger. over low heat until fragrant. Serve sprinkled with sesame seeds. stirring. Place kale and water in a microwavable dish. Per serving: 86 calories. 1 g protein Prep time: 5 minutes Cook time: 15 minutes 16. B  roccoli-Carrot Prep time: 10 minutes Cook time: 0 minutes Onion Slaw ½ c fine-sliced kale leaves 1 Tbsp water 2 9-inch whole-wheat tortillas 3 Tbsp crumbled feta cheese 1. Place 1 tortilla in pan. 5 g fat (3 g ­ saturated). rinsed and drained ½ chicken broth 1 tsp lemon juice ½ tsp grated lemon peel 1. 397 mg sodium. Sprinkle evenly with 1 tablespoon cheese. 3 g protein Prep time: 5 minutes Cook time: 5 minutes 17. Puréed Black Beans ¼ c minced red onion 2 tsp olive oil 1 tsp thyme ¼ tsp ground black pepper 1 c canned black beans. 22 g carbs. 4 g carbs. combine carrot. and 1 Tbsp minced red onion for garlic. Cook until sizzling. Per serving: 92 calories. oil. Per serving: 85 calories. Stir in lemon juice. Per serving: 73 calories. and salt and chili powder to taste. whisk oil. stirring. In a saucepan. about 1 minute. Cover and reduce heat so mixture simmers. Bring to boil. until sizzling. 5 g fat (1 g ­ saturated). Reduce heat and simmer for 10 minutes. Cook until carrots are very tender. 26 g carbs. 5 g fat (0. Add tomatoes and raisins. about 2 minutes. garlic. for 5 minutes to thicken slightly. 208 mg sodium. with juice 1 Tbsp raisins In a skillet. about 1 minute. 2. Per serving: 231 calories. or until beans are very tender. 2 g fiber. Substitute 1 tsp minced parsley for sesame seeds. until sizzling and fragrant. Per serving: 82 calories. oil. lime juice. 7 g fat (1 g ­ saturated). Cook. and salt to taste. kale. uncovered. about 4 minutes. S  weet & Sour Prep time: 5 minutes Cook time: 5 minutes Broccoli 2 Tbsp minced red onion 2 tsp olive oil 1 tsp minced garlic ½ tsp oregano 1¾ c broccoli florets. combine onion. VARIATION French Carrots Substitute butter for oil. 26 g carbs. cut into smaller chunks c canned diced tomatoes. kale. curry powder. 1 g protein 13. Remove and cut into four wedges. about 10 minutes. 187 mg sodium. Layer on turkey. carrot. 6 g fat (1 g ­ saturated). about 10 minutes. Add broccoli and stir to coat. Add beans. 4 g fiber. remaining 1 ­ tablespoon cheese. 17 g protein 19. oil.5 g ­ saturated). about 3 minutes. flipping occasionally. 1 g protein > CURRIED RICE PILAF 12. separated ¼  c jarred roasted red pepper strips ½ c finely sliced kale leaves 1. and ­ remaining tortilla. until tortilla is toasted and cheese melts. 6 g fat (2 g ­ saturated).5 g ­ saturated). Add broccoli and stir to coat with seasonings. toasted 2  Tbsp crumbled feta cheese 4  oz leftover thin-sliced cooked turkey breast tender (recipe 33) 4  thin slices red onion. Cover and reduce heat so mixture simmers. 1 g protein 11. Add water and cover pan. 6 g fat (0. Cover with microwave-safe plastic wrap and cook in microwave on high until wilted. Uncover and toss. 113 mg sodium. Cook over medium heat. combine onion. 7 g protein Prep time: 10 minutes Cook time: 0 minutes 14. Stir to coat ingredients with dressing. Allow to sit. stirring. heavy skillet or griddle pan. In a saucepan. 2. 3 g fiber. 2. 1 to 2 minutes. oil. and salt to taste over medium heat. Per serving: 168 calories. combine carrots. 336 g mg sodium. Add beans and broth. 8 g carbs. Smash with potato masher. oregano. and second tortilla. 106 mg sodium. 7 g fiber. ¼ tsp tarragon for ginger. garlic. 10 g carbs. Sprinkle with peel and serve. 8 g fiber. sugar. Cook. Cook until broccoli is crisp but tender. and salt to taste. toasted 1. about 2 minutes. about 3 minutes. about 90 seconds. Add water. garlic. Cook. 238 mg sodium. 3 g fiber. Place pan or griddle over ­ medium-high heat. Cook until sizzling. 103 mg sodium. Remove plastic carefully. Drain kale and pat dry with paper towel. stirring occasionaly for 1 to 2 minutes. 478 mg sodium. Turkey Tortilla Panini 2  9-inch whole-wheat tortillas. and onion. cut into smaller chunks 1 Tbsp hot water In a skillet. 5 g fat (0. 1 g fiber. Cook. g  arlicky Chinese Broccoli 1 Tbsp minced baby carrot 1 Tbsp minced red onion 2 tsp canola oil 1 tsp minced garlic 1 tsp grated fresh ginger 1 bag (8 oz) broccoli florets. In a saucepan.5 g ­ saturated). 6 g protein Prep time: 10 minutes Cook time: 5 minutes Prep time: 10 minutes Cook time: 12 minutes 15. 20 g carbs. Cook until carrots are tender. glazed Curried Carrots . Cook over medium heat. red pepper. over low heat 3 minutes. Heat a heavy 9-inch skillet over medium-high heat. whisk the mayonnaise and mustard. onion. 1 g fiber. 7 g carbs. Per serving: 70 calories. Mash bean mixture with a potato masher into a coarse purée. 5 g fat (1 g ­ saturated). combine carrots. 2 g fiber. 8 g carbs. Caribe Bean Salad 1 Tbsp olive oil 1½ Tbsp lime juice ½ tsp chili powder 1  can (15 oz) black beans. Top tortilla evenly with cheese. Do not mash.  Smashed ginger Prep time: 5 minutes Cook time: 15 minutes Carrots with Sesame sides 1¼ c baby carrots 2 tsp canola oil ¼ tsp minced garlic ¼ tsp grated fresh ginger ¼ c chicken broth 1 tsp sesame seeds. rinsed and drained 1  c loose-packed fine-slivered kale leaves 2 Tbsp shredded carrot 2 Tbsp slivered red onion In a bowl. Reduce heat slightly if tortilla is browning too quickly. 2.10. onion. Toss to coat.

Simmer. and salt to taste. combine onion. Remove from heat and set aside for 5 minutes. 17 g protein Prep time: 10 minutes Cook time: 35 minutes 25. and refrigerate before adding cheese. combine beans. Sprinkle each serving with ½ tsp chopped fresh cilantro (optional). 2. 489 mg sodium. 2. 2 g fiber. 7 g carbs. Cover pan and cook. 14 g fat (3 g ­ saturated). 4 g fiber.  Savory Black Prep time: 12 minutes Cook time: 5 minutes Bean Cakes Makes four servings. 93 mg sodium. 8 g carbs. for 30 minutes. paprika. Roast until instant-read thermo­ meter inserted in center registers 155°F and the juices run clear. tossing. stirring occasionally. until heated. rice. Cook. Add ½ tsp curry powder with onion. broth. 9. Drizzle oil over pork. tossing. whisk broth. Serve with vegetables and drizzle with wine mixture. Cover a small baking sheet with aluminum foil. Heat 1 tablespoon oil in a skillet on high for 1 minute. chili powder. Herbed Rice Pilaf 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. 1 tsp curry powder for sage. over medium heat until softened. Let stand for 10 minutes before slicing. oregano. Scrape to one side of pan. Stir in pepper flakes. 4 g fiber. Cook. 1 g fiber. set aside. and beans. bread crumbs.5 g carbs.20. Makes four servings. Cook for 12 minutes. 24 g protein 28. 6 g carbs. for 1 to 2 minutes. Per serving: 188 calories. about 5 minutes. 15 g carbs. Per serving: 102 calories. 7 g fat (2 g ­ saturated). and pepper. Pulse until mixture is coarsely ground and sticks together. 3.  Herb-Crusted Pork Tenderloin 1 lb pork tenderloin 2 tsp olive oil 1 tsp sage 1 tsp thyme ½ tsp minced garlic ¼ tsp ground black pepper 1. Add pork. 36 g carbs. until it’s no longer pink. and salt to taste. 24 g protein > 27. sugar. about 2 minutes. In a small bowl. Cook. 0. combine onion. Per serving: 160 calories. combine oil. 130 mg sodium. 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. 6 g protein Tip Store leftovers in the refrigerator for up to three days to use in recipes 6. coat the skillet with cooking spray. 6 g fat (2 g ­ saturated). and salt to taste. 25 g protein . Tip To store patties to eat later. salt to taste. Heat remaining teaspoon oil in pan for 1 minute. 33 g protein Prep time: 10 minutes Cook time: 11 minutes Peanut Stir-Fry 24. 2 g protein Prep time: 5 minutes Cook time: 5 minutes 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. 23. Sautéed greek Kale 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. onion. In food processor bowl fitted with metal blade or in blender in two batches. Cook. VARIATION Italian Pork Tenderloin & Roasted Vegetables Substitute a 13-by-9-inch baking dish for baking sheet. 0 g fiber. remove from pan. VARIATION Curried Rice Pilaf Omit the carrots and thyme. Bring to a boil. oil. Makes four servings. 6 g protein 1  c canned black beans. Heat a skillet on medium-high for 1 minute. and garlic. 6 g fat (1 g ­ saturated). Increase oil to 1 tablespoon. about 1 minute. 2 g fat (1 g ­ saturated). Pork & Black Bean Chili 2 tsp olive oil ¼ c chopped red onion 2 tsp minced garlic 1½ tsp chili powder 1  can (15 oz) diced tomatoes. Divide into four half-inch-thick patties. When cooked. and garlic. and a pinch of cayenne pepper for thyme. oil. Reduce heat and cover so mixture just simmers. Bring to boil. puréed in blender 1½ c chicken broth 1¼  c chopped leftover cooked pork tenderloin 1  c drained and rinsed canned black beans Sour cream. (recipe 23) Sautéed greek Kale Per serving: 207 calories. After rice has cooked for 12 minutes. Add rice. 28. Cook. 29 g carbs. stirring. Add reserved peanut sauce. 0. Cover pan and reduce heat to low until cheese melts. broccoli. and 29. about 3 minutes. Per serving: 160 calories. broccoli. sliced crosswise 1 tsp minced garlic 10  oz pork tenderloin. scraping off browned bits. Per serving: 78 calories. 0 g fiber. garlic. broccoli. 242 mg sodium. In a saucepan. stir in 2 Tbsp raisins. Substitute 1 teaspoon cracked fennel seeds for sage and thyme. until crisp and tender. Reheat patty and melt cheese on a heatproof plate in a toaster oven or broiler. Stir with onion. Cook patties for 2 minutes per side until browned. add 1 cup baby carrots and 1 cup red onion wedges cut to the same size as the carrots. about 30 to 35 minutes. Add ¼ c heated dry white wine to baking dish. about 5 minutes. for garnish 1. garlic. until softened. Prep time: 10 minutes Cook time: 15 minutes 26. about 12 times. Garnish with 1 teaspoon sour cream if desired. remove meat to a platter. 6 g fat (1 g ­ saturated). 26. Add kale and stir to coat with seasonings. and 29. peanut butter. 2. Away from the stove. T  hai Pork & 22. oil. 74 mg sodium. 93 mg sodium. pork. 6 g fat (1 g ­ saturated). and salt to taste. about 1 minute. Increase onion to ¼ cup. Add onion. Sprinkle with feta and serve. over medium heat until sizzling. Omit black pepper. 2 g fiber. 7 g protein entrÉes Prep time: 15 minutes Cook time: 35 minutes Italian Pork Tenderloin & Roasted Vegetables Makes four servings. VARIATION Spice-Rubbed Pork Tenderloin Substitute canola oil for olive oil. Rub to coat evenly with seasonings. garlic. stirring occasionally. Add tomatoes. 6 g fat (2 g ­ saturated). Preheat oven to 375°F. stirring. Per serving: 214 calories. 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. thyme. 123 mg sodium. cut into ¼‑inch-thick strips 1. 18 g carbs. 21. Fluff with fork. sprinkle with sage. stirring. Sprinkle on feta. 1 g fiber. carrot. 2. 6 g fat (1 g ­ saturated). or until wilted. 2 g fiber. about 3 minutes. Coat with cooking spray. egg white. cool. Add broth. Place pork in baking dish. and salt to taste.5 g carbs. Place pork on pan. and salt to taste until smooth. 126 mg sodium. 3. 2. thyme. tossing. Per serving: 186 calories. Slice pork. 282 mg sodium. Stir to coat with seasonings. Per serving: 291 calories. Cook.

3 g fat (1 g ­ saturated). combine bread crumbs. 2. Add ¼ c chopped red onion. until golden. Per serving: 232 calories. 24 g protein 4 Tbsp bread crumbs 1 tsp oregano ½ tsp minced garlic 2 Tbsp olive oil 4 5 oz tilapia fillets 4 lemon wedges for garnish 1. stirring occasionally. 4 g fat (1 g ­ saturated). VARIATION Turkey Scaloppine with Mustard Sauce Substitute 1½ c thickly sliced red onion for chopped onion. To cooked onion. Quick Turkey Pot Pie 2 Tbsp flour 1¼ c chicken broth 1  c crosswise-sliced broccoli florets c chopped red onion c thinly sliced baby carrot 2 tsp canola oil 1 tsp sage ¼ tsp ground black pepper 2  c chunks of cooked leftover turkey breast 1 9-inch whole-wheat tortilla 1. 2 g fiber. 5 g fat (0. 0. Cook. Place turkey in the center of a 16-by-16-inch sheet of aluminum foil set on a baking sheet. Cook until browned. Per serving: 159 calories. set aside. Place turkey in pan. Dust lightly with paprika. 8 g fat (2 g ­ saturated). 1 g fiber. Per serving: 164 calories.30. Lay the turkey slices on a work surface. 0 g fiber. Wrap the remainder tightly in plastic wrap and refrigerate for up to three days or freeze for up to three months to use for recipe 8. 0 fiber. cut into 4 rounds ½ tsp chili powder 2 tsp olive oil ¼ c slivered baby carrots ½ tsp minced garlic 1. In the glaze and cut tenders into thin slices. about 5 minutes. onion. VARIATION 40. Bake until tilapia is cooked through. 3 g fat (1 g ­ saturated). Add carrots and garlic. 33 g protein 31. substitute ¼ c chopped carrots for slivered carrots. slice half the tenders and leave the rest whole. whisking constantly. Omit the garlic. Two minutes before fish is cooked. carrot. 14 g carbs. Drizzle half of oil over tilapia. VARIATION Honey-Mustard Turkey Breast 37. 126 mg sodium. Add 1 c canned diced tomatoes with juice. 2. Per serving: 165 calories. 25 g protein Tip If serving two. about 1 minute per side. Cover skillet and cook onion. pepper. Substitute thyme for fennel. Place pork on a work surface. oil.  Soy-Glazed 1  14 oz boneless skinless turkey breast tenders 2 tsp canola oil 1 tsp soy sauce 1 Tbsp honey ¼ tsp minced garlic 1. 8 g carbs. Heat oil in a skillet on high for 1 minute. 5 g fiber. 129 mg sodium. Coat a small baking pan with cooking spray. about 2 minutes each side. 128 mg sodium. Herb. 25 g protein 36. oregano.5 g ­ saturated). about 10 minutes. Coat lightly with cooking spray. 3. cut into 4 diagonal slices Flour ½ tsp olive oil ½ tsp butter 1 Tbsp lemon juice ½ tsp minced parsley Makes four servings. about 5 minutes. ½ tsp oregano. combine broccoli. ½ tsp minced garlic. 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 6 and 7. and salt to taste. Reduce heat to medium. (recipe 33) Prep time: 10 minutes Cook time: 26 minutes Substitute 2 tsp Dijon mustard for the soy sauce. Per serving: 270 calories. Whisk flour with ¼ c broth. 7 g carbs. Drizzle with remaining oil. 2. 7 g carbs. 132 mg sodium. Preheat oven to 375°F. pound the slices to   thickness. VARIATION Skillet Tilapia with Caramelized Onions 32. Sprinkle lightly with flour and shake off excess. With a scaloppine pounder or a rolling pin covered in plastic wrap. In a skillet. 25 g protein 1. 10 g fat (2 g ­ saturated). Makes four servings. 25 g protein Prep time: 15 minutes Cook time: 30 minutes Turkey Breast 35. 111 mg sodium. fennel. until softened. Omit kale and beans. 5 g carbs. 430 mg sodium. Omit parsley. T  urkey Scaloppine Prep time: 10 minutes Cook time: 4 minutes with Lemon 1  7 oz boneless breast tenders. oil. 1 g carbs. Place in baking pan. 4 g carbs. Cook until browned and cooked through. Cover and cook. 2. 392 mg sodium. until pork is no longer pink and the juices run clear. 0 fiber. With a scaloppine pounder or a rolling pin covered 8 -inch in plastic wrap. Cook. Cook until kale starts to wilt. Wrap tightly in plastic and refrigerate for up to three days or freeze for up to three months to use for recipes 11 and 37. combine onion. Swirl lemon juice over chicken to coat.5 g ­ saturated). 136 mg sodium. 182 mg sodium. 6 g carbs. Cook over medium heat. about 2 minutes. 3 g fat (0. stirring carrots occasionally. about 1 minute. scatter on 1 Tbsp slivered black olives and 1 Tbsp slivered bottled roasted red pepper. Heat oil and butter in a skillet on mediumhigh until foam subsides. and salt to taste. Per serving: 180 calories. about 20 minutes. Sprinkle on bread crumb mixture. 173 mg sodium. add 2 Tbsp dry white wine. 10 g fat (2 g ­ saturated). Per serving: 171 calories.5 g fiber. Per serving: 149 calories. Substitute 1 Tbsp dry white wine for lemon juice. 2. S  killet Tilapia with Black Beans & Prep time: 10 minutes Cook time: 18 minutes Kale PORK CACCIATORE 2 Tbsp chopped red onion 1 Tbsp olive oil 1 tsp crushed fennel seeds 1 c chopped kale leaves ½  c rinsed and drained canned black beans 2 5 oz tilapia fillets  For garnish: paprika and 2 lemon wedges 1.  Southwest Pork Cutlets 8  oz pork tenderloin. 2. 3. 33. In a 9-inch ovenproof skillet. Cover and cook. In a small bowl. and salt to taste. about 5 minutes. slice only half the turkey. Serve tilapia topped with onion mixture. Add kale and stir to coat with seasonings. Rub to coat. 15 g protein . Season with salt and pepper to taste. 25 g protein 39. flatten meat to half-inch thickness. Serve with lemon. stirring occasionally. 34. Cover and cook until tilapia is cooked through. about 5 minutes. Rub to coat evenly. about 10 minutes. Add turkey. sage. Bake until tortilla is browned and mixture bubbles. Pierce tortilla several times with a sharp knife. Bring to boil then reduce heat. 3 g fat (1 g ­ saturated). stirring occasionally. 8 g fat (2 g ­ saturated). Per serving: 205 calories. Per serving: 185 calories. 160 mg sodium. 5 g carbs. Add reserved flour mixture and broth. 29 g protein Substitute 2 Tbsp dry white wine whisked with ½ tsp Dijon mustard for lemon juice. VARIATION Pork Cacciatore Cut pork pieces into half-inch chunks. 2 g fiber. Per serving: 149 calories. 15 g carbs. Makes four servings. Garnish with parsley and serve. Add pork. garlic. 24 g protein Prep time: 10 minutes Cook time: 8 minutes 38. Preheat oven to 375°F. Preheat the oven to 375°F. Set tilapia on mixture. Cover with tortilla. 5 g carbs. After browning pork. 3 g fat (0 saturated). until thickened. Season both sides with chili powder and salt to taste.and Crumb Prep time: 10 minutes Cook time: 10 minutes Turkey Scaloppine with RosemaryGarlic Sauce Topped Tilapia Add ½ tsp minced fresh rosemary and ¼ tsp minced garlic to pan while sautéing turkey. Omit paprika. Stir in beans. 0 g fiber. 27 g protein Tip If serving two. 3. 1 g fiber. Stir for 1 minute. 4. 0 fiber. Serve with lemon. and salt to taste.

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