Seared Scallops with Snap Peas and Pancetta Tuesday, Jul 1 2014 

3 teaspoons canola oil, divided
12 ounces sugar snap peas, trimmed and diagonally sliced
1/4 teaspoon kosher salt, divided
1/4 teaspoon black pepper, divided
1 1/2 ounces diced pancetta (such as Boar’s Head)
2 large shallots, sliced
1 1/2 pounds large sea scallops
4 lemon wedges

Heat a large cast-iron skillet over medium-high heat. Add 1 teaspoon oil; swirl to coat. Add peas, 1/8 teaspoon salt, and 1/8 teaspoon pepper; sauté 2 minutes. Place snap peas in a bowl. Heat pan over medium heat. Add pancetta; cook 1 minute. Add shallots; cook 1 minute, stirring constantly. Add pancetta mixture to pea mixture.

Return pan to medium-high heat. Pat scallops dry with paper towels; sprinkle evenly with remaining 1/8 teaspoon salt and remaining 1/8 teaspoon pepper. Add 1 teaspoon oil to pan; swirl to coat. Add half of scallops to pan; cook 2 minutes. Turn and cook 1 minute or until desired degree of doneness. Place cooked scallops on a plate. Repeat procedure with remaining 1 teaspoon oil and remaining scallops. Serve scallops with snap pea mixture and the lemon wedges.

Cooking Light, July 2014, page 26

Amount per serving: Calories 237, Fat 7.9g, Saturated fat 2.2g, Monounsaturated fat 2.3g, Polyunsaturated fat 1.3g, Protein 25g, Carbohydrate 15g, Fiber 3g, Cholesterol 48mg, Iron 3mg, Sodium 568mg, Calcium 52mg

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Wilted Kale with Bacon and Vinegar Tuesday, Jul 1 2014 

3 center-cut bacon slices
3/4 cup vertically sliced red onion
8 cups lacinato kale, stemmed and chopped
2/3 cup unsalted chicken stock (such as Swanson)
1 tablespoon sherry vinegar
1 teaspoon maple syrup

Cook bacon in a Dutch oven over medium-low heat until crisp. Remove from pan; crumble. Increase heat to medium. Add onion to drippings in pan; sauté 3 minutes. Add kale; cook 2 minutes or until kale begins to wilt, stirring occasionally. Add stock; cover and cook 4 minutes or until tender, stirring occasionally. Stir in vinegar and syrup. Sprinkle with crumbled bacon.

Cooking Light, September 2013, page 28

Amount per serving: Calories 76, Fat 2g, Saturated fat 0.8g, Monounsaturated fat 0.0g, Polyunsaturated fat 0.2g, Protein 5g, Carbohydrate 11.2g, Fiber 1.9g, Cholesterol: 6mg, Iron: 1.3mg, Sodium: 155mg, Calcium: 108mg

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Blackened Chicken Salad with Blue Cheese Vinaigrette Friday, Jun 27 2014 

1 teaspoon Hungarian sweet paprika
1 teaspoon freshly ground black pepper
1/2 teaspoon kosher salt
1/2 teaspoon garlic powder
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon ground red pepper
4 (6-ounce) skinless, boneless chicken breast halves 
Cooking spray
2 tablespoons extra-virgin olive oil 
1 tablespoon white wine vinegar
1 tablespoon minced shallots
1/2 teaspoon Dijon mustard
1/4 teaspoon freshly ground black pepper
1/8 teaspoon kosher salt
1 ounce blue cheese, crumbled (about 1/4 cup)
2 heads romaine lettuce, halved lengthwise 
1 cup grape tomatoes, halved

Combine first 7 ingre­dients in a small bowl. Sprinkle chicken evenly with paprika mixture. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 5 minutes on each side or until done. Let stand 5 minutes; cut across the grain into thin slices.

Combine oil and next 5 ingredients (through 1/8 teaspoon salt) in a small bowl, stirring with a whisk. Stir in cheese.

Place 1 lettuce half and 1/4 cup tomatoes on each of 4 plates. Top each serving with 1 sliced chicken breast half, and drizzle each with about 1 1/2 tablespoons vinaigrette.

Amount per serving: Calories 349, Fat 14.4g, Saturated fat 3.4g, Monounsaturated fat 6.8g, Polyunsaturated fat 2g, Protein 42.1g, Carbohydrate 13.9g, Fiber 7.7g, Cholesterol 114mg, Iron 4.2mg, Sodium 639mg, Calcium 165mg

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Crisp Lamb Lettuce Wraps Friday, Jun 27 2014 

2 teaspoons canola oil
1 cup finely chopped onion
2 teaspoons minced fresh garlic
1 teaspoon ground cinnamon
3/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
6 ounces lean ground lamb
1/2 cup chopped fresh parsley
1/2 cup chopped tomato
1/2 cup chopped cucumber
1/4 cup plain fat-free Greek yogurt 
1/4 cup red pepper hummus (such as Tribe)
8 Boston lettuce leaves
2 tablespoons torn mint leaves
1 tablespoon pine nuts, toasted

Heat a large skillet over high heat. Add oil to pan; swirl to coat. Add onion and next 5 ingredients (through lamb) to pan; sauté 5 minutes or until lamb is done. Combine parsley, tomato, and cucumber in a medium bowl. Stir in lamb mixture. Combine yogurt and hummus in a small bowl. Place about 1/4 cup lamb mixture in each lettuce leaf. Top each wrap with 1 tablespoon hummus mixture. Divide mint and pine nuts evenly among wraps.

Cooking Light, August 2012, page 28

Amount per serving: Calories 158,Fat 8g,Saturated fat 1.2g,Monounsaturated fat 3g,Polyunsaturated fat 1.6g,Protein 11.4g,Carbohydrate 11.3g,Fiber 3g,Cholesterol 24mg,Iron 2mg,Sodium 488mg, Calcium 68mg

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Michael Symon’s Grilled Salmon and Zucchini Salad Wednesday, Jun 25 2014 

4 (6-ounce) salmon filets
3 tablespoons extra-virgin olive oil, divided
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 lemon
3 cups thinly sliced zucchini (about 2 small)
1/4 cup chopped fresh dill
1/4 cup sliced almonds, toasted

Preheat grill or grill pan to high heat.

Drizzle fillets with 1 tablespoon oil. Sprinkle fillets evenly with 3/8 teaspoon salt and 1/4 teaspoon pepper. Arrange fillets on grill rack or grill pan; grill 5 minutes or until desired degree of doneness, turning once.

Grate lemon rind to equal 1 1/2 teaspoons; squeeze juice to equal 2 tablespoons. Combine rind, juice, remaining 2 tablespoons oil, remaining 3/8 teaspoon salt, remaining 1/4 teaspoon pepper, zucchini, and dill in a bowl; toss gently to coat. Place 1 fillet on each of 4 plates. Top each serving with about 2/3 cup salad; sprinkle each serving with 1 tablespoon almonds.

Michael Symon, Cooking Light, August 2013, page 141

Amount per serving: Calories 379, Fat 22.7g, Saturated fat 3g, Monounsaturated fat 11.2g, Polyunsaturated fat 4g, Protein 38.2g, Carbohydrate 4.8g, Fiber 1.6g, Cholesterol 89mg, Iron 1.4mg, Sodium 461mg, Calcium 50mg

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Melon Salad with Prosciutto Wednesday, Jun 25 2014 

2  cups sliced seeded watermelon
2 cups sliced seeded honeydew melon
1/3 cup very thinly vertically sliced red onion
1 serrano pepper, very thinly sliced
2 ripe nectarines, pitted and sliced
1/4 teaspoon kosher salt
3 tablespoons fresh lemon juice
2 tablespoons olive oil
1 1/2 tablespoons honey
4 cups arugula 
1/4 cup torn fresh mint leaves
3 ounces prosciutto, very thinly sliced
1/2 ounce pecorino Romano cheese, shaved

 

Combine first 5 ingredients; sprinkle with salt.

Combine juice, oil, and honey, stirring well. Drizzle dressing mixture over fruit mixture; toss gently.

Arrange 1 cup arugula and 1 tablespoon mint on each of 4 plates; top each serving with about 1 3/4 cups fruit mixture.

Divide prosciutto evenly among plates; top evenly with cheese.

Cooking Light, July 2012, page 133

Amount per serving: Calories 232, Fat 10g, Saturated fat 2g, Monounsaturated fat 5g, Polyunsaturated fat 0.9g, Protein 8.6g, Carbohydrate 31.5g, Fiber 2.8g, Cholesterol 18mg, Iron 1.3mg, Sodium 674mg, Calcium 62mg

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Pan Grilled Ginger Honey Pork Tenderloin Thursday, Apr 3 2014 

1 tablespoon grated peeled fresh ginger
3 tablespoons honey
1 tablespoon fresh lemon juice
1 tablespoon lower-sodium soy sauce
1 (1-pound) pork tenderloin, trimmed

Combine ginger, honey, juice, and soy sauce in a bowl, stirring with a whisk until smooth. Heat a grill pan over medium-high heat, and coat with cooking spray. Sprinkle pork with 1/2 teaspoon salt and 1/4 teaspoon freshly ground black pepper.

Add pork to grill pan; cook 15 minutes or until a thermometer registers 145° or until desired degree of doneness, basting frequently with sauce. Let stand for 5 minutes before serving.

Cooking Light, January/February 2012, page 170.

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Bacon and Blue Cheese Stuffed Chicken Breasts Friday, Jan 24 2014 

2 ozs bacon, finely chopped
1/2 cup (2 ozs) crumbled blue cheese
1/3 cup finely chopped seeded tomato
1/2 tsp salt, divided
4 (6-oz) skinless, boneless chicken breast halves
1/4 tsp freshly ground black pepper
1 1/2 tsps olive oil

Preheat oven to 400°.

Cook guanciale in a large ovenproof skillet over medium heat 10 minutes or until crisp, stirring frequently; remove from pan. Combine bacon, 1 tablespoon drippings, cheese, tomatoes, and 1/4 teaspoon salt in a small bowl, stirring well.

Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff 2 tablespoons cheese mixture into each pocket; secure with a wooden pick. Sprinkle both sides of chicken evenly with remaining 1/4 teaspoon salt and pepper.

Wipe pan clean with paper towels. Return pan to medium-high heat. Add oil to pan; swirl to coat. Add chicken; sauté 4 minutes. Turn chicken over. Place pan in oven; bake at 400° for 8 minutes or until chicken is done. Let stand 5 minutes. Discard wooden picks. Cut chicken diagonally into 1/2-inch-thick slices, if desired. Serve with pan juices.

Inspired by Cooking Light, page 56

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Spicy Beef and Bell Pepper Stir Fry Wednesday, Jan 22 2014 

1 tablespoon canola oil
12 ounces flank steak, cut diagonally across the grain into thin slices
1 red bell pepper, cut into thin strips
1 yellow bell pepper, cut into thin strips
3 tablespoons lower-sodium soy sauce
1 1/2 tablespoons rice wine vinegar
1 tablespoon minced peeled fresh ginger
2 teaspoons chili garlic sauce (such as Lee Kum Kee)
4 green onions, cut into 2-inch pieces
2 teaspoons toasted sesame seeds

Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add steak to pan; cook 2 minutes, searing on one side. Add bell peppers; cook 2 minutes or until beef loses its pink color, stirring constantly. Remove beef mixture from pan.

Add soy sauce, vinegar, ginger, and chili garlic sauce to pan; bring to a boil. Cook 1 minute or until slightly thickened. Add beef mixture and green onions to pan; toss well to coat. Sprinkle with sesame seeds.

Cooking Light, June 2010, page 51

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Spiced Lamb with Plum Sauce Tuesday, Jan 21 2014 

Lamb:
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon ground cinnamon
1 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 (1 1/2-pound) French-cut racks of lamb (8 ribs each)
1 tablespoon extra-virgin olive oil
1 onion, thinly sliced (about 3 cups)
Cooking spray

Sauce:
1 3/4 cups water
1 1/2 cups pitted dried plums, chopped
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon ground cinnamon
1/2 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon fresh lemon juice
2 tablespoons chopped fresh cilantro

Preheat oven to 375°.

To prepare lamb, combine the first 6 ingredients. Coat lamb with oil. Rub spice mixture on lamb.

Arrange onion in a roasting pan coated with cooking spray; top with lamb. Bake at 375° for 30 minutes or until a thermometer inserted in thickest part of lamb registers 130°. Let stand 10 minutes. Cut lamb into chops. Discard onions.

To prepare sauce, combine 1 3/4 cups water and next 7 ingredients in a medium saucepan; bring to a boil. Reduce heat to medium; simmer 20 minutes or until sauce measures 2 cups. Stir in juice. Serve sauce with lamb. Sprinkle lamb with cilantro.

Cooking Light, November 2011, page 250

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