Tangy Asian Meatballs
Ingredients
- 1 pound ground pork
- 1/3 cup panko bread crumbs
- 3 scallions, white and light-green parts, chopped
- 1 large egg $
- 1 tablespoon soy sauce
- 1 tablespoon finely chopped fresh ginger
- 2 cloves garlic, finely chopped $
- 1/2 cup barbecue sauce $
- 1/4 cup jarred Chinese plum sauce or duck sauce
- 2 tablespoons hoisin sauce
- Preparation
- 1. Combine pork, panko, scallions, egg, soy sauce, ginger and garlic in a large bowl; mix gently but thoroughly with your fingers. Roll into 1-inch balls.
- 2. Mist slow cooker with nonstick cooking spray. Add meatballs. In a small bowl, whisk together barbecue sauce, plum sauce and hoisin sauce; pour over meatballs. Gently stir to coat.
- 3. Cover and cook on low until meatballs are cooked through, 3 to 5 hours.
Nutritional Information
Amount per serving- Calories: 419
- Fat: 26g
- Saturated fat: 9g
- Protein: 23g
- Carbohydrate: 21g
- Fiber: 1g
- Cholesterol: 135mg
- Sodium: 803mg
Roasted Vegetable Hero Sandwiches
Ingredients
- 4 plum tomatoes, cored and quartered $
- 4 portobello mushrooms, stemmed and cut into 1/2-inch slices
- 1 yellow bell pepper, seeded and cut into 1/2-inch slices $
- 2 red onions, sliced
- 1/4 cup olive oil
- 1/2 teaspoon salt
- Pepper
- 1 garlic clove, finely chopped $
- 2 tablespoons chopped fresh basil leaves
- 4 whole-wheat sandwich rolls or 1 whole-wheat baguette $
- 8 thin slices provolone or mozzarella
Preparation
- 1. Preheat oven to 425ºF and line a baking sheet with foil. Combine tomatoes, mushrooms, bell pepper and onions in a large bowl, and toss with oil and salt. Season with pepper. Spread vegetables on baking sheet and roast until soft, about 25 minutes, stirring every 5 minutes. Toss with garlic and basil and set aside to cool slightly.
- 2. Split rolls or baguette in half lengthwise, and hollow out centers to make room for filling. Arrange 1/4 warm vegetables on bottom half of bread; top with 2 slices cheese and remaining bread. Press sandwiches to compact filling. Let stand 5 minutes until cheese softens, and serve.
Nutritional Information
Amount per serving- Calories: 367
- Fat: 21g
- Saturated fat: 5g
- Protein: 12g
- Carbohydrate: 38g
- Fiber: 7g
- Cholesterol: 12mg
- Sodium: 663mg
Three-Dip Dinner
Ingredients
1 ripe avocado, peeled, pitted and chopped- 1/2 cup plain yogurt
- 3 tablespoons lime juice
- Salt
- 1 15.5-oz. can white beans, drained and rinsed
- 2 tablespoons lemon juice
- 1/4 cup olive oil
- 1/2 small clove garlic, chopped $
- 1 15.5-oz. can black beans, drained and rinsed
- 1/2 teaspoon chili powder
- 1/4 teaspoon ground cumin
- 1 pint cherry tomatoes $
- 1 16-oz. bag baby carrots $
- 6 small pita breads, cut into wedges
- 2 celery ribs, cut into sticks, optional $
- Preparation
- 1. Mash avocado, yogurt and 1 Tbsp. lime juice together in a bowl until well combined but still a little chunky. Season with salt.
- 2. Combine white beans, lemon juice, 2 Tbsp. olive oil and garlic in food processor and process until smooth. Season with salt. Scrape into a second bowl.
- 3. Combine black beans, remaining 2 Tbsp. olive oil, remaining 2 Tbsp. lime juice, chili powder, cumin and salt in food processor and process until smooth. Scrape into a third bowl.
- 4. Serve 3 dips with tomatoes, carrots, pita wedges and celery, if desired, for dipping.
Nutritional Information
Amount per serving- Calories: 578
- Fat: 22g
- Saturated fat: 4g
- Protein: 20g
- Carbohydrate: 82g
- Fiber: 18g
- Cholesterol: 4mg
- Sodium: 1049mg
Seared Sesame-Crusted Salmon
Ingredients
1/4 cup sesame seeds- 4 4-oz. salmon fillets (about 1 inch thick)
- 1 tablespoon plus 2 tsp. vegetable oil $
- Salt and pepper
- Preparation
- 1. Place sesame seeds in a shallow bowl. Rub salmon fillets with 2 tsp. oil and sprinkle with salt and pepper. Press flesh side of fillets in sesame seeds to coat.
- 2. Warm remaining 1 Tbsp. oil in a large nonstick skillet over high heat until shimmering, 2 to 3 minutes. Place salmon fillets, skin side down, in skillet; reduce heat to medium-high and cook until skin is browned and bottom halves of fillets are opaque, about 4 minutes. Turn and cook until fish is done, about 3 minutes for medium-rare. Transfer fish to plates, flipping fillets so seed side is up; serve immediately.
Nutritional Information
Amount per serving- Calories: 276
- Fat: 18g
- Saturated fat: 1g
- Protein: 25g
- Carbohydrate: 1g
- Fiber: 1g
- Cholesterol: 62mg
- Sodium: 361mg
Creamy Pasta Shells with Broccoli and Ham
Ingredients
Salt and pepper- 1 pound small pasta shells
- 4 cups small broccoli florets (from 1 medium head broccoli) $
- 2 tablespoons unsalted butter $
- 1 small onion, finely chopped $
- 4 ounces cooked ham, chopped $
- 3/4 cup heavy cream, warmed
- 1/2 cup grated Parmesan
- Preparation
- 1. Bring a large pot of salted water to boil. Add pasta and cook until al dente, 8 to 10 minutes. Add broccoli for last 2 to 3 minutes of cooking time. Drain and return to pot.
- 2. While pasta is cooking, melt butter over medium heat in a large skillet. Add onion and sauté until softened, about 3 minutes. Add ham and cook, stirring, 2 minutes longer. Stir in cream, bring to a simmer and cook, stirring occasionally, until thickened, 3 to 5 minutes.
- 3. Scrape cream mixture into pot with pasta and broccoli. Add cheese and toss to combine. Season with salt and pepper and serve immediately, passing more Parmesan, if desired.
Nutritional Information
Amount per serving- Calories: 819
- Fat: 36g
- Saturated fat: 19g
- Protein: 27g
- Carbohydrate: 97g
- Fiber: 5g
- Cholesterol: 107mg
- Sodium: 849mg
Lemony Greek Yogurt with Shortbread Cookies
Ingredients
2 tablespoons pine nuts- 1 1/3 cups low-fat plain Greek yogurt $
- 1/2 cup jarred lemon curd (stir to loosen)
- 4 shortbread cookies
- Preparation
- 1. Warm a small skillet over medium heat. Add pine nuts and cook, shaking pan frequently, until nuts are just toasted, about 2 minutes. Transfer to a bowl to cool.
- 2. Place 1/3 cup yogurt in each of 4 dessert dishes. Swirl in 2 Tbsp. lemon curd. Sprinkle each portion with 1 1/2 tsp. pine nuts. Serve with shortbread cookies.
Nutritional Information
Amount per serving- Calories: 178
- Fat: 6g
- Saturated fat: 2g
- Protein: 7g
- Carbohydrate: 22g
- Fiber: 0.0g
- Cholesterol: 6mg
- Sodium: 60mg
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