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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Sichuan Style Orange Beef with Sugar Snap Peas Wednesday, Dec 25 2013 

2 teaspoons orange zest, grated (plus 1/2 cup juice)
1/4 cup soy sauce
2 tablespoons sesame oil (toasted)
1 tablespoon honey
2 garlic cloves, minced
1/4 teaspoon red pepper flakes
1 1/2 pounds beef flank steak (trimmed, cut into thirds lengthwise, and sliced crosswise into 1/4″ thick pieces)
8 ounces peas, sugar snap (strings removed)
2 scallions, sliced thin

Combine orange zest and juice, soy sauce, honey, garlic and pepper flakes in a bowl. Combine beef and 1/3 of the orange juice mixture in a 12″ non-stick skillet. Cook over medium high heat until the liquid has evaporated and the beef has caramelized, about 15 minutes. Transfer the beef to a plate and tent loosely with aluminum foil.

Add the remaining orange juice mixture and the snap peas to the now-empty skillet and cook, covered, over medium heat until the snap peas are bright green, about 2 minutes. Uncover and continue to cook, stirring occasionally, until the sauce thickens and the snap peas are tender, about 1 minute. Return the beef to the skillet and toss with the snap peas to combine. Transfer to a platter and sprinkle with scallions. Serve.

Cook’s Country, October/November 2013, recipe card

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Kung Pao Chicken Tacos Wednesday, Nov 6 2013 

6 skinless, boneless chicken thighs, cut into bite-sized pieces
3 tablespoons lower-sodium soy sauce, divided
1/4 cup plus 1 1/2 teaspoons cornstarch, divided
1/4 teaspoon kosher salt
2 tablespoons canola oil, divided
1 1/2 tablespoons honey
1 tablespoon dark sesame oil
2 teaspoons rice vinegar
1 teaspoon sambal oelek (ground fresh chile paste)
1 large garlic clove, minced
3 tablespoons coarsely chopped dry-roasted peanuts
3/4 cup diagonally sliced celery (about 2 stalks)
8 (6-inch) corn tortillas
1/3 cup sliced green onions
1/2 medium red bell pepper, thinly sliced
4 lime wedges

Place chicken in a large zip-top plastic bag. Add 1 tablespoon soy sauce to bag; seal. Marinate at room temperature for 30 minutes. Remove chicken from bag; discard marinade. Place 1/4 cup cornstarch in a shallow dish. Sprinkle the chicken evenly with salt. Add chicken to cornstarch in dish, and toss chicken to thoroughly coat. Shake off excess cornstarch.

Heat a large skillet over medium-high heat. Add 1 tablespoon canola oil to pan; swirl to coat. Add half of coated chicken; sauté for 6 minutes or until done, turning to brown. Remove chicken from pan using a slotted spoon; drain on paper towels. Repeat the procedure with remaining 1 tablespoon canola oil and coated chicken.

Combine remaining 1 1/2 teaspoons cornstarch, remaining 2 tablespoons soy sauce, honey, and next 3 ingredients (through sambal oelek) in a microwave-safe bowl, stirring with a whisk until smooth. Microwave at HIGH for 1 1/2 minutes or until slightly thick, stirring twice. Stir in garlic. Combine soy sauce mixture, chicken, peanuts, and celery; toss to coat chicken.

Toast tortillas under broiler or on a griddle until lightly blistered, turning frequently. Place 2 tortillas on each of 4 plates; divide chicken mixture evenly among tortillas. Top each taco with green onions and bell pepper strips; serve with lime wedges.

Cooking Light, October 2012, page 106

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Thai Peanut Noodles with Shrimp Tuesday, Jun 25 2013 

1⁄3 cup light coconut milk
1⁄3 cup no-salt-added tomato juice
¼ cup unsalted, natural peanut butter (crunchy or smooth)
2 tbsp Thai fish sauce
3 tbsp fresh lime juice
1 tbsp raw honey
1/8 tsp crushed red pepper flakes
1 lb medium raw shrimp, peeled and tails on or off
8 oz brown rice noodles
2 cups thinly sliced Napa cabbage (about ½ small head)
1 green onion, thinly sliced
3 tbsp each chopped fresh mint and cilantro
3 tbsp unsalted peanuts, crushed

In a large bowl, whisk coconut milk with tomato juice, peanut butter, fish sauce, lime juice, honey and pepper flakes.

Bring a large pot of water to a boil on high heat. Add shrimp and cook until opaque, about 3 minutes. Using a slotted spoon, transfer shrimp to bowl with coconut milk mixture.

In same large pot, cook noodles according to package directions or until tender, about 6 minutes. Drain and rinse well. Add noodles to bowl with shrimp. Add cabbage, onion, mint and cilantro; toss to coat. Top with peanuts.

Nutrients per 1¼-cup serving (using 8 servings): Calories 224, Total Fat 7g, Sat. Fat 2g, Monounsaturated Fat 3g, Polyunsaturated Fat 1g, Omega-3s 290mg, Omega-6s 610mg, Carbs 24g, Fiber 4g, Sugars 1g, Protein 18g, Sodium 548mg, Cholesterol 86mg

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Grilled corn cornbread Thursday, Feb 14 2013 

Calories: 177
Makes 8-12 servings
Total time: 30 minutes

1 ear fresh corn, coated with nonstick spray
1 cup yellow cornmeal
1 cup all-purpose flour
1 Tbsp. baking powder
1/2 tsp. kosher salt
3/4 cup buttermilk
1/8 cup olive oil
1/4 cup honey
2 eggs

Preheat grill to medium-high. Preheat oven to 4OO”

Grill corn, covered, until sides are slightly blackened, 7-8 minutes.

Remove corn from the grill. Once corn is cool enough to handle, cut kernels from cob (you should have about 3/a cup kernels); set aside.

Coat a 9×13-inch baking sheet or dish with nonstick spray.

Whisk together cornmeal, flour, baking powder, and salt in a bowl.

Combine butterrmilk, oil, honey, eggs in a separate bowl. Stir liquid mixture and corn kernels into dry ingredients just until blended. Pour batter Into prepared dish; bake until a toothpick inserted in center comes out clean, about 15 minutes.

Per 1/12 pan: 177 cal, 7g total fat (1g sat, 5g mono, 1g poly), 31mg chol, 232mg sodium, 25g carb (1g fiber, 7g total sugars), 4g protein, 1mg iron, 91mg calcium

Cuisine Lite, Fresh and Fabulous, Page 70

Pork Mango Kebabs with Chili Lime Glaze Monday, Jun 25 2012 

1/4 cup honey
2 tablespoons soy sauce
Finely grated zest of 1 lime
3 tablespoons lime juice
1 teaspoon chili powder
1/2 teaspoon crushed red pepper
2 pork tenderloins, about 12 oz. each, trimmed, cut into 1 1/2-inch pieces
2 ripe but firm mangoes, peeled, pitted, cut into 1 1/2-inch cubes
2 red bell peppers, stemmed, seeded, cut into 1 1/2-inch squares
Salt and pepper

Make glaze: Combine honey, soy sauce, zest, lime juice, chili powder and crushed red pepper in a pan. Bring to a boil over medium-high heat. Reduce heat to medium and cook, stirring, until slightly thickened, about 5 minutes. Let cool slightly.

Preheat a gas grill on high heat for 10 to 15 minutes with lid closed. Thread pork, mango and peppers, alternating, on 8 large metal skewers, leaving some space between pieces. Place on a baking sheet and season generously with salt and pepper. Brush with glaze. (Discard any leftover glaze.)

Oil grill. Place kebabs on grill, reduce heat to medium-high, close lid and grill for 6 minutes. Turn kebabs and grill until peppers are lightly charred and pork is cooked through, about 6 minutes longer.

Amount per serving: Calories 180, Fat 3g (Sat 1g), Protein 19g, Carbohydrate 20g, Fiber 2g, Cholesterol 55mg, Sodium 351mg

All You, June 2012, Page 71

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Pomegranate-GIazed Lamb Chops with with Cumin Carrots Thursday, Feb 2 2012 

SERVES 4

1 pound carrots, peeled and sliced on bias into ¼-Inch pieces
3 tablespoons honey
1/3 cup water
Salt and pepper
2 teaspoons whole cumin seeds
1 tablespoon unsalted butter, cut into 4 pieces
¼ cup chopped pitted oil-cured olives
6 loin lamb chops (about 6 ounces each), about 1¼ inches thick
1 tablespoon vegetable oil
1 cup pomegranate juice
1/8 teaspoon cayenne pepper

Bring carrots, 1 tablespoon honey, water, 1/2 teaspoon salt, 1/4 teaspoon black pepper. and 1 teaspoon cumin seeds to boil in large saucepan over medium high heat. Reduce heat to medium, then cover and simmer, stirring occasionally, until carrots are almost tender, about 5 minutes. Uncover, add butter and olives, inch continue to simmer until carrots are completely tender and liquid has reduced, about 2 minutes. Season with salt and black pepper, and cover to keep warm.

Pat lamb chops dry with paper towels and season with salt and black pepper. Heat oil in large skillet over medium—high heat until just smoking. Cook chops until well browned, 3 to 5 minutes per side. Transfer to platter. Pour off fat from pan. Add pomegranate juice, remaining honey, remaining cumin seeds, cayenne pepper, 1/2 teaspoon salt, and 1/2 teaspoon black pepper. Simmer mixture until thick and syrupy, about 5 minutes.

Return chops to pan. Turn once or twice to thoroughly coat with glaze. Transfer chops to platter. Serve with carrots.

30 minute Suppers, Spring 2011, Page 24

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Broiled Figs & Scallops with Shredded Beets, Walnuts & Mint Tuesday, Dec 20 2011 

Serves 4, Hands-on time 30 minutes, Total time 30 minutes

3 medium beets, trimmed, peeled and quartered
1 tbsp walnut oil or extra-virgin olive oil
1 tbsp red or white wine vinegar
1 tsp raw honey
½ tsp sea salt, divided
Fresh ground black pepper, to taste
Olive oil cooking spray
1 lb sea scallops
10 fresh figs, trimmed and halved
1 oz unsalted walnuts, chopped and toasted
2 tbsp chopped mint leaves

In a food processor, shred beets, then transfer to a large bowl. In a small bowl, whisk oil, vinegar and honey. Pour mixture over beets, season with ¼ tsp salt and pepper; mix well.

Preheat broiler. Coat a rimmed baking sheet with cooking spray. Season scallops on both sides with remaining ¼ tsp salt and pepper, then place on baking sheet in a single layer. Arrange figs, cut side up, around scallops and season lightly with pepper. Mist scallops and figs with cooking spray. Broil 6 to 8 inches from heat until tops of scallops appear opaque and figs are juicy and tender, 4 to 5 minutes.

Transfer figs to a plate and set aside. Flip scallops and return to broiler, cooking until firm to the touch and opaque in the center, 2 to 3 minutes.

Divide beet mixture among 4 plates. Arrange figs and scallops over top, dividing evenly, and sprinkle with walnuts and mint.

Nutrients per serving (2/3 cup beets, 3 to 4 scallops, 1 tbsp walnuts, 5 fig halves) Calories 310, Total Fat 9g (Sat 1g, Mono 2g, Poly 6g), Omega-3s 870mg, Omega-6s 2760mg, Carbs 34g, Fiber 5g, Sugars 15g, Protein 22g, Sodium 471 mg, Choloesterol 37mg

Clean Eating, August/September, Page 43

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Broiled Salmon with Pineapple Salsa Wednesday, Jul 13 2011 

SALSA
7 ounces peeled and cored fresh pineapple, chopped medium (about 11/4 cups)
1 scallion, sliced thin
1/2 jalapeno chile, stemmed, seeded, and minced
4 teaspoons fresh lime juice
1 teaspoon minced fresh cilantro
Salt and pepper

FISH
4 teaspoons honey
1/4 teaspoon water
1 teaspoon light brown sugar
3/4 teaspoon ground coriander
1/2 teaspoon ground ginger
1/2 teaspoon garlic powder
1/2 teaspoon pepper
1/4 teaspoon salt
1/4 teaspoon ground allspice
4 (6-ounce) skinless center-cut salmon fillets, about 1 1/2 inches thick
Vegetable oil spray

1. FOR THE SALSA: Combine the pineapple, scallion, jalapeno, lime juice, and cilantro in a bowl and season with salt and pepper to taste. Set aside.

2. FOR THE FISH: Position an oven rack 6 inches from the heating element and heat the broiler. Stir the honey and water together in a bowl. In a second bowl, combine the sugar, coriander, ginger, garlic powder, pepper, salt, and allspice. Chopped pineapple adds a bright freshness and provides colorful contrast to the broiled fish.

3. Pat the salmon fillets dry with paper towels and arrange them evenly, skinned side down, on a foil-lined rimmed baking sheet, Brush each fillet with the honey-water mixture. Sprinkle the spice mixture evenly over the salmon and gently press to adhere. Lightly coat the tops of the salmon fillets with vegetable oil spray.

4. Broil the salmon until golden, its sides are opaque, and the fish registers 125 degrees on an instant-read thermometer, 6 to 9 minutes. Transfer the salmon to individual plates and serve with the salsa.

Serves 4 PER SERVING (WILD SALMON): Cal 310; Fat 12g; Sat fat l.Sg; Chol 95mg; Carb 15g; Protein 34g; Fiber lg; Sodium 220mg PER SERVING (FARMED SALMON): Cal 370; Fat 19g; Sat fat 3.Sg; Chol 100mg; Carb lsg; Protein 34g; Fiber lg; Sodium 250mg

LIGHT & HEALTHY 2011, page 27

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