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8/13/2010 12:00:00 AM Shopping List Enova oil Peanuts Low fat yogurt Kashi Heart to Heart Haagen-Dazs Fat-Free

-Free Cranberry Blueberry Sorbet Berries 12 things A - Almonds and other nuts (with skins intact) Superpowers Builds muscle, reduces cravings Fights Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure B - Beans and legumes Superpowers Builds muscle, helps burn fat, regulates digestion Fights Obesity, colon cancer, heart disease, high blood pressure S - Spinach and other green vegetables Superpowers Neutralizes free radicals, molecules that accelerate the aging process Fights Cancer, heart disease, stroke, obesity, osteoporosis D - Dairy products (fat-free or low-fat milk, yogurt, cheese) Superpowers Builds strong bones, fires up weight loss Fights Osteoporosis, obesity, high blood pressure, cancer I - Instant oatmeal (unsweetened, unflavored) Superpowers Boosts energy, reduces cholesterol, maintains blood sugar levels Fights Heart disease, diabetes, colon cancer, obesity E - Eggs Superpowers Builds muscle, burns fat Fights Obesity

Big 10

T - Turkey and other lean meats Superpowers Builds muscle, strengthens immune system Fights Obesity, various diseases P - Peanut butter Superpowers Boosts testosterone, builds muscle, burns fat Fights Obesity, muscle loss, wrinkles, cardiovascular disease O - Olive oil Superpowers Lowers cholesterol, boosts immune system Fights Obesity, cancer, heart disease, high blood pressure W - Whole-grain breads and cereals Superpowers Prevents body from storing fat Fights Obesity, cancer, high blood pressure, heart disease E - Extra-protein (whey) powder Superpowers Builds muscle, burns fat Fights Obesity R - Raspberries and other berries Superpowers Protects heart; enhances eyesight; improves balance, coordination, and short-term memory; prevents cravings Fights Heart disease, cancer, obesity

Baby Carrots (washed and bagged) The beta-carotene in carrots really does improve vision, especially night vision. Black beans (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. See WH's Black Bean Mozzarella Salad in "Big Summer Salads." Broccoli florets (washed and bagged) High in vitamin C and fiber, broccoli also contains diindolylmethane and selenium, two supernutrients that help ward off cancer. Brown rice (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. Feta cheese (crumbled) You get 370 milligrams of bone-building calcium in just a four-ounce serving of this savory, relatively low-fat cheese. Kale (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. Pork tenderloin 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. How to cook it? Try this healthy recipe: Vietnamese Pork Salad. Red onions These tearjerkers are bursting with chromium, a trace mineral that helps protect against diabetes by boosting cells' response to insulin. Also rich in quercetin, a powerful antioxidant that may help prevent cancer. Tilapia (skinless fillets) This fish is an excellent source of phosphorous and niacin, which keeps your digestive system, skin, and nerves healthy. Turkey breast tenders Turkey breast has half the saturated fat of beef but is just as rich in selenium, a cancer-preventing mineral and antioxidant. For more benefits of turkey, see "Fat-Fighting Foods." The Small Stuff Stock up on these other staples ~ On your shelves Bread Crumbs,Chicken Broth (low-sodium, boxed or canned), Cooking Spray,Flour,Dried Herbs and Spices (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 ~ In your fridge Butter, Cilantro, Eggs, Minced Garlic, Fresh Ginger, Lemons and Limes, Reduced-Fat Mayo, Dijon Mustard, Black Olives, Parsley, Red Bell Peppers (roasted, jarred), Raisins, Low-Fat Sour Cream,Dry White Wine, 9-inch Whole-wheat Tortillas Recipes Soups

o Chunky Tilapia & Tomato Soup Prep time: 5 minutes Cook time: 15 minutes 1/3 c thinly sliced baby carrots 1/3 c red onion slivers 1 Tbsp olive oil 1/2 tsp thyme 2 c chicken broth 1 c water 12 oz tilapia fillets, cut into large chunks 1 1/2 c chopped broccoli florets 1 c canned diced tomatoes, with juice 1/2 tsp ground black pepper 1. In a large saucepan, combine carrots, onion, oil, thyme, and salt to taste. Cook, stirring over medium heat, until softened, about 5 minutes. 2. Add broth and water. Bring almost to boiling. Add tilapia, broccoli, tomatoes, and pepper. Reduce heat and simmer until tilapia is cooked, about 8 minutes. Makes 2 servings. Per serving: 319 calories, 1 g fat (2 g saturated), 550 mg sodium, 14 g carbs, 4 g fiber, 42 g protein Variation o New England Fish Chowder Substitute butter for oil. In a small bowl, whisk 3 Tbsp flour with 1/2 c chicken broth. Add to pan with water and remaining broth. Cook over medium heat, stirring, until lightly thickened. Eliminate tomatoes and substitute 1/4 c chopped jarred roasted red peppers. One minute before serving, stir in 3 Tbsp sour cream. Do not boil. Makes 2 servings. Per serving: 379 calories, 14 g fat (8 g saturated), 386 mg sodium, 21 g carbs, 3 g fiber, 43 g protein o Black Bean Soup Prep time: 5 minutes Cook time: 15 minutes 1/2 c chopped red onion 2 tsp olive oil 1 tsp minced garlic 3/4 tsp oregano 3/4 tsp cumin 1 can (15 oz) black beans, rinsed and drained 2 c chicken broth 1 Tbsp feta cheese 1. In a large saucepan, combine onion, oil, garlic, oregano, cumin, and salt to taste. Cook, 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). Makes 2 servings. Per serving: 205 calories, 7 g fat (2 g saturated), 447 mg sodium, 27 g carbs, 9 g fiber, 12 g protein

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Chinese Pork & Rice Soup Prep time: 5 minutes Cook time: 15 minutes 1 Tbsp canola oil 1 tsp minced garlic 1 tsp grated fresh ginger 1 c finely sliced kale leaves 1/4 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, toasted 1. In a large saucepan, combine oil, garlic, and ginger. Cook, stirring, over medium heat until fragrant, about 1 minute. Add kale. Cook, stirring, about 2 minutes.

o o 2. Add rice and broth. Bring almost to a boil. Simmer for 8 minutes. o o 3. Stir in pork and peppers. Simmer for 2 minutes. Serve sprinkled with sesame seeds. o o Makes 2 servings. Per serving: 257 calories, 13 g fat (2 g saturated), 173 mg sodium, 16 g carbs, 1 g fiber, 19 g protein o o o o o o o o Pured Broccoli Soup Prep time: 10 minutes Cook time: 15 minutes 3/4 c chopped red onion 2 tsp olive oil 1/4 tsp tarragon 4 c broccoli florets

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1 Tbsp flour 1 c water, divided 2 c chicken broth 1 tsp white wine vinegar 1/2 tsp ground black pepper 1 Tbsp shredded baby carrot 1. In saucepan, mix onion, oil, tarragon, broccoli, and salt to taste. Stir over medium heat about 3 minutes. In small bowl, whisk flour and 2 Tbsp water until smooth; set aside.

o o 2. Add broth, vinegar, pepper, and remaining water to pan. Bring almost to a boil. Reduce heat and simmer about 10 minutes. o o 3. Puree soup in blender and return to pot. Whisk in flour mixture; stir over medium-high heat until slightly thickened. Sprinkle with carrot. o Makes 2 servings. Per serving: 165 calories, 7 g fat (1 g saturated), 196 mg sodium, 21 g carbs, 6 g fiber, 11 g protein Salad & Sandwiches o Mediterranean Tilapia & Rice Salad Prep time: 10 minutes Cook time: 0 minutes 1 Tbsp olive oil 1 Tbsp vinegar 1 c crumbled leftover cooked tilapia 1 c cold leftover rice pilaf 1 c broccoli florets, cut into small pieces 1/4 c chopped jarred roasted red pepper 2 Tbsp crumbled feta cheese In a mixing bowl, whisk oil, vinegar, and salt and pepper to taste. Add tilapia, rice, broccoli, red pepper, and cheese. Toss to mix. Makes 2 servings. Per serving: 298 calories, 16 g fat (3 g saturated), 414 mg sodium, 21 g carbs, 3 g fiber, 19 g protein o Tilapia Tacos o Prep time: 10 minutes o Cook time: 0 minutes

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1 c coarse-crumbled leftover cooked tilapia fillets 1/4 c red onion slivers 1/4 c thinly sliced kale 1/4 c canned diced tomatoes, drained 2 Tbsp crumbled feta cheese 2 tsp olive oil 2 tsp lime juice 1/8 tsp cumin 1/8 tsp red pepper flakes

o 2 9-inch whole-wheat tortillas, warmed o o In a mixing bowl, combine tilapia, onion, kale, tomatoes, feta, oil, lime juice, cumin, pepper flakes, and salt to taste. Toss. Spoon onto tortillas. Fold tortillas in half. Cut each half into two pieces. o o Makes 2 servings. Per serving: 291 calories, 14 g fat (3 g saturated), 571 mg sodium, 25 g carbs, 4 g fiber, 18 g protein o Indonesian Turkey Salad o Prep time: 10 minutes o Cook time: 0 minutes o o 1 Tbsp peanut butter o 1 Tbsp hot water o 2 tsp white wine vinegar o 1/4 tsp minced garlic o 1/4 tsp sugar o 1 1/2 c bite-size strips of leftover cooked turkey breast tenders o 1/4 c thinly sliced kale leaves o 2 thin slices red onion o Pinch of red pepper flakes o

o In a mixing bowl, whisk peanut butter, water, vinegar, garlic, and sugar until smooth. Add turkey, kale, and onion. Stir to coat. Sprinkle with red pepper flakes. o o Makes 2 servings. Per serving: 208 calories, 7 g fat (1 g saturated), 166 mg sodium, 8 g carbs, 1 g fiber, 27 g protein o Carolina Pork BBQ Wrap o Prep time: 5 minutes o Cook time: 6 minutes o o o o o o o o o o 2 tsp canola oil 3 thick slices red onion 10 thin slices (4 oz) leftover cooked pork tenderloin 1 Tbsp wine vinegar 1/2 tsp sugar Pinch of red pepper flakes 2 9-inch whole-wheat tortillas, warmed 1. Pre-heat skillet on medium. Add oil and cook for 1 minute. Add onion and salt to taste. Toss. Cover and cook, tossing occasionally, until softened, about 5 minutes. Reduce heat if onions are browning too quickly. o o 2. Meanwhile, stack pork slices and cut into shreds. Add the pork, vinegar, and sugar to the onion. Season with pepper flakes. Top tortillas evenly with onion-pork mixture. Roll into tubes. o o Makes 2 servings. Per serving: 254 calories, 10 g fat (1 g saturated), 279 mg sodium, 25 g carbs, 4 g fiber, 15 g protein o Caribe Bean Salad o Prep time: 10 minutes o Cook time: 0 minutes o o 1 Tbsp olive oil

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1 1/2 Tbsp lime juice 1/2 tsp chili powder 1 can (15 oz) black beans, rinsed and drained 1 c loose-packed fine-slivered kale leaves 2 Tbsp shredded carrot 2 Tbsp slivered red onion In a bowl, whisk oil, lime juice, and salt and chili powder to taste. Add beans, kale, carrot, and onion. Stir to coat ingredients with dressing.

o o Makes 2 servings. Per serving: 168 calories, 7 g fat (1 g saturated), 397 mg sodium, 26 g carbs, 8 g fiber, 7 g protein o o Turkey Tortilla Panini Prep time: 10 minutes Cook time: 5 minutes 2 9-inch whole-wheat tortillas, toasted 2 Tbsp crumbled feta cheese 4 oz leftover thin-sliced cooked turkey breast tender 4 thin slices red onion, separated 1/4 c jarred roasted red pepper strips 1/2 c finely sliced kale leaves 1. Lay one tortilla in a dry, heavy skillet or griddle pan. Sprinkle evenly with 1 tablespoon cheese. Layer on turkey, onion, red pepper, kale, remaining 1 tablespoon cheese, and remaining tortilla. 2. Place pan or griddle over medium-high heat. Cook, squeezing the sandwich with a panini press or other flat weight (like a heavy frying pan) until tortilla is browned and cheese melts, 2 to 3 minutes per side. Reduce heat slightly if tortilla is browning too quickly. Remove and cut into four wedges. Makes 2 servings. Per serving: 231 calories, 6 g fat (2 g saturated), 478 mg sodium, 26 g carbs, 4 g fiber, 17 g protein Sides o Glazed Curried Carrots Prep time: 5 minutes Cook time: 15 minutes 1 c baby carrots 2 tsp canola oil 1/2 tsp sugar 1/4 tsp curry powder 1/4 tsp minced garlic 2 Tbsp water 1. In a saucepan, combine carrots, oil, sugar, curry powder, garlic, and salt to taste. Cook over medium heat,

stirring, until sizzling and fragrant, about 3 minutes. Add water. Cover and reduce heat so mixture simmers. 2. Cook until carrots are tender, about 10 minutes. Uncover and toss, until all liquid is gone and carrots are glazed, about 1 minute. Makes 2 servings. Per serving: 73 calories, 5 g fat (0.5 g saturated), 103 mg sodium, 7 g carbs, 1 g fiber, 1 g protein o Garlicky Chinese Broccoli o Prep time: 5 minutes o Cook time: 5 minutes o o o o o o o o o 1 1 2 1 1 1 1 Tbsp minced baby carrot Tbsp minced red onion tsp canola oil tsp minced garlic tsp grated fresh ginger bag (8 oz) broccoli florets, cut into smaller chunks Tbsp hot water

o In a skillet, combine carrot, onion, oil, garlic, ginger, and salt to taste. Cook, stirring, over low heat 3 minutes. Add broccoli and stir to coat with seasonings. Add water and cover pan. Cook, stirring occasionally, for 1 to 2 minutes. o o Makes 2 servings. Per serving: 86 calories, 5 g fat (0.5 g saturated), 106 mg sodium, 7 g carbs, 3 g fiber, 3 g protein o Cheese & Kale Quesadillas o Prep time: 5 minutes o o o o o o o Cook time: 5 minutes 1/2 c fine-sliced kale leaves 1 Tbsp water 2 9-inch whole-wheat tortillas 3 Tbsp crumbled feta cheese

o 1. Place kale and water in a microwavable dish. Cover with microwave-safe plastic wrap and cook in microwave on high until wilted, about 90 seconds. Remove plastic carefully. Drain kale and pat dry with paper towel. o o 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, flipping occasionally, until tortilla is toasted and cheese melts, about 4 minutes. Cut into 4 wedges. o o Makes 2 servings. Per serving: 119 calories, 4 g fat (2 g saturated), 336 g mg sodium, 22 g carbs, 2 g fiber, 5 g protein o Sweet & Sour Broccoli o Prep time: 5 minutes o Cook time: 5 minutes o o 2 Tbsp minced red onion o o o o o o o o 2 tsp olive oil 1 tsp minced garlic 1/2 tsp oregano 1 3/4 c broccoli florets, cut into smaller chunks 1/3 c canned diced tomatoes, with juice 1 Tbsp raisins In a skillet, combine onion, oil, garlic, oregano, 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 but tender, 1 to 2 minutes. o o Makes 2 servings. Per serving: 92 calories, 5 g fat (1 g saturated), 187 mg sodium, 10 g carbs, 3 g fiber, 2 g protein o Smashed ginger Carrots with Sesame o Prep time: 5 minutes

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Cook time: 15 minutes 1 1/4 c baby carrots 2 tsp canola oil 1/4 tsp minced garlic 1/4 tsp grated fresh ginger 1/4 c chicken broth 1 tsp sesame seeds, toasted 1. In a saucepan, combine carrots, oil, garlic, ginger, and salt to taste. Cook over medium heat, stirring, until sizzling, about 3 minutes. Add broth. Cover and reduce heat so mixture simmers.

o o 2. Cook until carrots are very tender, about 10 minutes. Smash with potato masher. Serve sprinkled with sesame seeds. o o Makes 2 servings. Per serving: 85 calories, 6 g fat (0.5 g saturated), 208 mg sodium, 8 g carbs, 2 g fiber, 1 g protein o o Variation o French Carrots o o Substitute butter for oil, 1/4 tsp tarragon for ginger, and 1 Tbsp minced red onion for garlic. When carrots are cooked, stir in 1 Tbsp sour cream. Do not mash. Substitute 1 tsp minced parsley for sesame seeds. Makes 2 servings. Per serving: 82 calories, 5 g fat (3 g saturated), 238 mg sodium, 8 g carbs, 3 g fiber, 1 g protein o Broccoli-Carrot-Onion Slaw o Prep time: 10 minutes o Cook time: 0 minutes o o 1 Tbsp mayonnaise o 1 tsp Dijon mustard

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1/2 c finely chopped broccoli florets 1/4 c slivered red onion 1/4 c slivered baby carrots In a bowl, whisk the mayonnaise and mustard. Add broccoli, onion, and carrots. Toss to coat.

o o Makes 2 servings. Per serving: 70 calories, 6 g fat (1 g saturated), 113 mg sodium, 4 g carbs, 1 g fiber, 1 g protein o Pureed Black Beans o o o o o o o o o Prep time: 10 minutes Cook time: 12 minutes 1/4 c minced red onion 2 tsp olive oil 1 tsp thyme 1/4 tsp ground black pepper 1 c canned black beans, rinsed and drained 1/2 chicken broth

o 1 tsp lemon juice o 1/2 tsp grated lemon peel o o 1. In a saucepan, combine onion, oil, thyme, pepper, and salt to taste over medium heat. Cook until sizzling, about 2 minutes. Add beans and broth. Bring to boil. Reduce heat and simmer for 10 minutes, or until beans are very tender. o o 2. Mash bean mixture with a potato masher into a coarse puree. Allow to sit, uncovered, for 5 minutes to thicken slightly. Stir in lemon juice. Sprinkle with peel and serve. o o Makes 2 servings. Per serving: 126 calories, 5 g fat (1 g saturated), 473 mg sodium, 20 g carbs, 7 g fiber, 6 g protein o Herbed Rice Pilaf o Prep time: 10 minutes o Cook time: 15 minutes

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3 Tbsp minced red onion 1 1/2 Tbsp minced baby carrot 2 tsp canola oil 3/4 tsp thyme 3/4 c instant brown rice 1 1/4 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.

o o 2. Remove from heat and set aside for 5 minutes. Fluff with fork. o o Makes four servings. Makes 2 servings. Per serving: 188 calories, 6 g fat (1 g saturated), 126 mg sodium, 29 g carbs, 2 g fiber, 6 g protein o o o o o o o Tip Store leftovers in the refrigerator for up to three days. Variation Curried Rice Pilaf Omit the carrots and thyme. Increase onion to 1/4 cup. Add 1/2 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 1/2 tsp chopped fresh cilantro (optional). Makes 2 servings. Per serving: 214 calories, 6 g fat (1 g saturated), 123 mg sodium, 36 g carbs, 2 g fiber, 7 g protein o Sauteed greek Kale o Prep time: 5 minutes o Cook time: 5 minutes

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2 Tbsp chopped red onion 2 tsp olive oil 1/4 tsp oregano 1 1/2 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.

o o Makes 2 servings. Per serving: 78 calories, 6 g fat (1 g saturated), 130 mg sodium, 6 g carbs, 1 g fiber, 2 g protein o o Entrees o 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 1/2 tsp minced garlic 1/4 tsp ground black pepper 1. Preheat oven to 375F. 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 pepper. Rub to coat evenly with seasonings. 3. Roast until instant-read thermometer inserted in center registers 155F 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. Try our Recipe Finder for more healthy dinner recipes. 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. 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 Variation Italian Pork Tenderloin & Roasted Vegetables o 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 1/4 c heated dry white wine to baking dish, scraping off browned bits. Slice pork. Serve with vegetables and drizzle with wine mixture. Makes four servings. Per serving: 207 calories, 7 g fat (2 g saturated), 74 mg sodium, 7 g carbs, 2 g fiber, 25 g protein o o Savory Black Bean Cakes o Prep time: 12 minutes o o o o o o o o o Cook time: 5 minutes 1 c canned black beans, rinsed and drained 1/4 c cold leftover rice pilaf 1/4 c bread crumbs 2 Tbsp finely chopped cooked broccoli 1 egg white 1/2 tsp minced garlic 1/4 tsp paprika

o 4 tsp crumbled feta cheese o o 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. o

o 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. o o 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 o o 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. o o o o o o o o o o o o o o o o o 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. o o 3. Heat remaining teaspoon oil in pan for 1 minute. 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. Thai Pork & Peanut Stir-Fry Prep time: 10 minutes Cook time: 11 minutes 1/4 c chicken broth 1 Tbsp peanut butter 1 tsp sugar 2 tsp canola oil 1/2 c thinly sliced red onion 1/2 c broccoli florets, sliced crosswise 1 tsp minced garlic 10 oz pork tenderloin, cut into inch-thick strips 1. In a small bowl, whisk broth, peanut butter, sugar, and salt to taste until smooth; set aside.

o o Makes 2 servings. Per serving: 291 calories, 14 g fat (3 g saturated), 242 mg sodium, 8 g carbs, 1 g fiber, 33 g protein o o Pork & Black Bean Chili o Prep time: 10 minutes o Cook time: 35 minutes o o 2 tsp olive oil o 1/4 c chopped red onion o o o o o o o o o 2 tsp minced garlic 1 1/2 tsp chili powder 1 can (15 oz) diced tomatoes, pured in blender 1 1/2 c chicken broth 1 1/4 c chopped leftover cooked pork tenderloin 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. o o 2. Simmer, stirring occasionally, for 30 minutes. Garnish with 1 teaspoon sour cream if desired. o o 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 o o o o o o o o Pork Fried Rice & Vegetables Prep time: 10 minutes Cook time: 5 minutes 1 egg 2 Tbsp chicken broth or water 1 tsp soy sauce

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1/2 tsp grated fresh ginger 2 tsp canola oil 1/2 c crosswise-sliced broccoli florets 1 c cold leftover rice pilaf 1/2 c finely diced leftover cooked pork tenderloin 1/4 tsp sesame seeds, toasted 1. In a bowl, whisk egg, broth, soy sauce, and ginger. Set aside.

o 2. Heat a nonstick skillet on medium-high. Add oil and cook for 30 seconds. Add broccoli. Cook, tossing, for about 2 minutes. Add rice and pork. Cook, tossing, for about 1 minute. o o 3. Reduce heat to medium. Scrape rice to sides, making a well in center of pan. Pour egg mixture in well. Cook, stirring until egg is scrambled, about 2 minutes. Sprinkle with sesame seeds. o o Makes 2 servings. Per serving: 314 calories, 15 g fat (2 g saturated), 324 mg sodium, 30 g carbs, 3 g fiber, 16 g protein o o Southwest Pork Cutlets o Prep time: 10 minutes o Cook time: 8 minutes o o o o o o o o 8 oz pork tenderloin, cut into 4 rounds 1/2 tsp chili powder 2 tsp olive oil 1/4 c slivered baby carrots 1/2 tsp minced garlic 1. Place pork on a work surface. With a scaloppine pounder or a rolling pin covered in plastic wrap, flatten meat to half-inch

thickness. Season both sides with chili powder and salt to taste. o o 2. Heat oil in a skillet on high for 1 minute. Add pork. Cook until browned, about 1 minute per side. Add carrots and garlic. Reduce heat to medium. o o 3. Cover and cook, stirring carrots occasionally, until pork is no longer pink and the juices run clear, about 5 minutes. o o Makes 2 servings. Per serving: 185 calories, 8 g fat (2 g saturated), 136 mg sodium, 1 g carbs, 1 g fiber, 24 g protein o o Variation o Pork Cacciatore o o Cut pork pieces into half-inch chunks. After browning pork, substitute 1/4 c chopped carrots for slivered carrots. Add 1/4 c chopped red onion, 1/2 tsp minced garlic, 1/2 tsp oregano, and salt to taste. Stir for 1 minute. Add 1 c canned diced tomatoes with juice. Cover and cook. Makes 2 servings. Per serving: 180 calories, 4 g fat (1 g saturated), 430 mg sodium, 8 g carbs, 2 g fiber, 25 g protein o o Soy-Glazed Turkey Breast o Prep time: 15 minutes o Cook time: 30 minutes o o o o o o o o o 1 14 oz boneless skinless turkey breast tenders 2 tsp canola oil 1 tsp soy sauce 1 Tbsp honey 1/4 tsp minced garlic 1. Preheat oven to 375F.

o 2. Place turkey in the center of a 16-by-16-inch sheet of aluminum foil set on a baking sheet. In a small bowl, whisk oil, honey, soy, and garlic. Drizzle over tenders. With tongs, rotate tenders to coat evenly. Fold foil into a packet with tightly sealed seams, keeping the foil loose around the tenders. o o 3. Bake until an instant-read thermometer registers 165F and juices run clear, about 30 minutes. Unwrap foil, careful to avoid steam. Flip tenders and allow to sit in glaze 10 minutes. Discard the glaze and cut tenders into thin slices. o o Makes four servings. Per serving: 149 calories, 3 g fat (0.5 g saturated), 126 mg sodium, 4 g carbs, 0 g fiber, 25 g protein o o Tip If serving two, slice only half the turkey. Wrap the remainder tightly in plastic wrap and refrigerate for up to three days or freeze for up to three months. o o Variation o Honey-Mustard Turkey Breast o Substitute 2 tsp Dijon mustard for the soy sauce. Omit the garlic. o o Makes 2 servings. Per serving: 149 calories, 3 g fat (0 saturated), 111 mg sodium, 5 g carbs, 0 g fiber, 24 g protein o o Tip If serving two, slice half the tenders and leave the rest whole. Wrap tightly in plastic and refrigerate for up to three days or freeze for up to three months. o o Turkey Scaloppine with Lemon o Prep time: 10 minutes o Cook time: 4 minutes o

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1 7 oz boneless breast tenders, cut into 4 diagonal slices Flour 1/2 tsp olive oil 1/2 tsp butter 1 Tbsp lemon juice 1/2 tsp minced parsley 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 1/8-inch thickness. Sprinkle lightly with flour and shake off excess.

o o 2. Heat oil and butter in a skillet on medium-high until foam subsides. Place turkey in pan. Cook until browned and cooked through, about 2 minutes each side. Season with salt and pepper to taste. Swirl lemon juice over chicken to coat. Garnish with parsley and serve. o o Makes 2 servings. Per serving: 159 calories, 3 g fat (1 g saturated), 128 mg sodium, 7 g carbs, 0 fiber, 25 g protein o o Variation o Turkey Scaloppine with Mustard Sauce o Substitute 2 Tbsp dry white wine whisked with 1/2 tsp Dijon mustard for lemon juice. o o Makes 2 servings. Per serving: 171 calories, 3 g fat (1 g saturated), 160 mg sodium, 7 g carbs, 0 fiber, 25 g protein o o Variation o Turkey Scaloppine with Rosemary-Garlic Sauce o Add 1/2 tsp minced fresh rosemary and 1/4 tsp minced garlic to pan while sauteing turkey. Substitute 1 Tbsp dry white wine for lemon juice. Omit parsley. o

o Makes 2 servings. Per serving: 165 calories, 3 g fat (1 g saturated), 129 mg sodium, 6 g carbs, 0 fiber, 25 g protein o o Quick Turkey Pot Pie o Prep time: 10 minutes o Cook time: 26 minutes o o 2 Tbsp flour o 1 1/4 c chicken broth o 1 c crosswise-sliced broccoli florets o o o o o o o o o 1/3 c chopped red onion 1/3 c thinly sliced baby carrot 2 tsp canola oil 1 tsp sage 1/4 tsp ground black pepper 2 c chunks of cooked leftover turkey breast 1 9-inch whole-wheat tortilla 1. Preheat oven to 375F. Whisk flour with 1/4 c broth; set aside. o o 2. In a 9-inch ovenproof skillet, combine broccoli, onion, carrot, oil, sage, pepper, and salt to taste. Cook, stirring occasionally, about 5 minutes. Add reserved flour mixture and broth. Cook, whisking constantly, until thickened, about 1 minute. o o 3. Add turkey. Cover with tortilla. Pierce tortilla several times with a sharp knife. Coat lightly with cooking spray. o o Bake until tortilla is browned and mixture bubbles, about 20 minutes. o o 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

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Skillet Tilapia with Black Beans & Kale Prep time: 10 minutes Cook time: 18 minutes 2 Tbsp chopped red onion 1 Tbsp olive oil 1 tsp crushed fennel seeds 1 c chopped kale leaves 1/2 c rinsed and drained canned black beans

o 2 5 oz tilapia fillets o For garnish: paprika and 2 lemon wedges o o 1. In a skillet, combine onion, oil, fennel, and salt to taste. Cook over medium heat, stirring occasionally, until softened, about 5 minutes. Add kale and stir to coat with seasonings. Cook until kale starts to wilt, about 2 minutes. Stir in beans. Set tilapia on mixture. Dust lightly with paprika. o o 2. Cover and cook until tilapia is cooked through, about 10 minutes. Serve with lemon. o o Makes 2 servings. Per serving: 270 calories, 10 g fat (2 g saturated), 392 mg sodium, 15 g carbs, 5 g fiber, 33 g protein o o Variation o Skillet Tilapia with Caramelized Onions o o Substitute 1 c thickly sliced red onion for chopped onion. Substitute thyme for fennel. Cover skillet and cook onion, stirring occasionally, until golden, about 5 minutes. Omit kale and beans. To cooked onion, add 2 Tbsp dry white wine. Bring to boil then reduce heat. Omit paprika. Two minutes before fish is cooked, scatter on 1 Tbsp slivered black olives and 1

Tbsp slivered bottled roasted red pepper. Serve tilapia topped with onion mixture. o o Makes 2 servings. Per serving: 232 calories, 10 g fat (2 g saturated), 132 mg sodium, 5 g carbs, 1 g fiber, 29 g protein o o Herb and Crumb-Topped Tilapia o Prep time: 10 minutes o Cook time: 10 minutes o o o o o o o o o o 4 Tbsp bread crumbs 1 tsp oregano 1/2 tsp minced garlic 2 Tbsp olive oil 4 5 oz tilapia fillets 4 lemon wedges for garnish 1. Preheat the oven to 375F.

o 2. Coat a small baking pan with cooking spray. In a small bowl, combine bread crumbs, oregano, garlic, and salt to taste. Drizzle half of oil over tilapia. Rub to coat. Sprinkle on bread crumb mixture. Rub to coat evenly. Place in baking pan. Drizzle with remaining oil. o o 3. Bake until tilapia is cooked through, about 10 minutes. Serve with lemon. o o Makes four servings. Per serving: 205 calories, 8 g fat (2 g saturated), 173 mg sodium, 5 g carbs, 0.5 g fiber, 27 g protein o o Tip Wrap the remainder tightly in plastic and refrigerate for up to three days or freeze for up to three months. o o

8/13/2010 12:00:00 AM Move 1 Lie on your back with your hands under your head and your feet flat on the floor. Raise and straighten your left leg 12 inches off the ground, then bring your left knee in toward your chest. At the same time, reach your right elbow forward to meet your left knee. Straighten your leg again, and as you lower it, raise your right leg to meet your left elbow. (The leg moves are similar to riding a bike.) Do 16 elbow-to-knee crosses (8 on each side), then return to starting position.

Move 2 Lie on your back with your legs hip-width apart, knees bent, feet flat on the ground and arms straight above your head with your palms up. Keeping your back straight, squeeze your butt and abs hard as you raise your pelvis an inch off the floor, then lower. Repeat this pelvic tilt 16 times without stopping. Do 16 reps with knees spread wide. Do 16 more reps with your knees touching (like you're pigeon-toed). Move 3 Lie on your back with your arms at your sides, palms down. Lift both legs 90 degrees up in the air and put the soles of your feet together, forming a diamond. Straighten your legs as much as possible while keeping your feet together. At the same time, using your abs, lift your butt 3 inches off the floor, then lower. Do 16 reps. Hint: Use your arms to maintain balance.

8/13/2010 12:00:00 AM Single-Leg Squat: Step 1 Works: Thighs, butt Stand with your back 2 feet in front of your chair, hands on your hips. Rest the top of your left foot on the edge of the chair seat.