Roasted Balsamic Glazed Pork Loin
- 4-5 garlic cloves, finely minced or crushed.
- 2 tablespoons balsamic vinegar.
- 2 ¼ teaspoons coarse salt.
- ¼ teaspoon freshly ground pepper.
- 2 tablespoons olive oil.
- 1 pork loin (about 2 ½ pounds).
- 2 tablespoons canola oil (if preparing in the oven).
Combine first five ingredients in a small bowl. Rub the paste all over the pork loin. Marinate overnight if time allows.
Sear loin on all sides, and then grill for about 20-30 minutes, rotating every 10 minutes, until the internal temp is 160 degrees. Let rest for 5-10 minutes before slicing.
Preheat oven to 400 degrees. Heat canola oil in a large, heavy saute pan over medium heat. Brown loin on all sides. Transfer pan to the oven. Roast the loin for about 20 minutes or until the internal temp is
160 degrees. Allow the loin to rest for 5-10 minutes before slicing.
Serving size: 4.18 ounces
Nutritional Info per serving: Calories 140, Protein 17.7 g, Carbohydrate 0.8g, Total Fat 7.2 g, Sat fat 1.7 g, Sodium 814.5 mg.
Tacos can be a wonderfully healthful way to eat fish.
Gluten-free Fish Tacos
- Juice of one lime.
- 1 clove garlic, minced.
- 1 teaspoon olive oil.
- 1 teaspoon cumin.
- 1 teaspoon honey.
- 1/4 teaspoon salt.
- 1 small head cabbage, shredded (6-8 cups).
- 1/2 cup chopped cilantro.
- 24 oz white fish (cod, tilapia, etc).
- Cumin to taste (about 1/2 tsp).
- Salt and pepper to taste (about 1/8 tsp each).
- 1/2 cup plain yogurt.
- 3-4 teaspoons milk or milk substitute.
- 15-20 dashes of chipotle Tabasco.
- One large avocado, cut into thin slices.
- 10 corn tortillas.
1. Preheat oven to 375. Combine shredded cabbage and cilantro in a large bowl. Stir together lime juice, garlic, olive oil, cumin, honey, and salt in a small bowl. Pour over cabbage and cilantro, toss to mix.
2. Spray a baking sheet with cooking spray. Lay fish onto prepared baking sheet, sprinkle with cumin, salt, and pepper. Bake about 15 minutes (more for thicker fish), or until fish flakes with a fork and internal temperature reaches 145F. Wrap corn tortillas in foil, and place in the oven for the last 5-10 minutes of baking time.
3. Combine yogurt, milk, and Tabasco in a small bowl.
4. To serve, break cooked fish into chunks, place on warm tortilla. Top with avocado and cabbage mixture, drizzle with creamy chipotle sauce.
Serving size: 1
Yield: 10 servings
Nutrition Information / Amount per serving:
Protein 15.4 g
Total fat 4g
Total Carbohydrates 18.6 g
Saturated fat .6 g
Dietary Fiber 4.1 g
Cholesterol 30.1 mg
Sodium 161 mg
- 2 cups granulated sugar.
- 2 cups water.
- 2 cups fresh cranberries.
- 3/4 cup superfine sugar.
- Combine granulated sugar and water in a small saucepan over low heat, stirring mixture until sugar dissolves.
- Bring to a simmer; remove from heat. (Do not boil or the cranberries may pop when added.
- Stir in cranberries; pour mixture into a bowl. Cover and refrigerate eight hours or overnight.
- Drain cranberries in a colander over a bowl, reserving steeping liquid, if desired*
- Place superfine sugar in a shallow dish. Add the cranberries, rolling to coat with sugar.
- Spread sugared cranberries in a single layer on a baking sheet; let stand at room temperature one hour or until dry.
* The steeping liquid clings to the berries and helps the sugar adhere. Store in an airtight container in a cool place for up to a week.
Nutrition Information per serving: Makes 9 servings (serving size: about 1/3 cup): 118 calories, 30g carbohydrates, 1g fiber, 118 calories, 30 g carbohydrates, 1 g fiber (<1 g fat, < g protein).
Salmon and potato coriander fish cakes
- 1 lb. russet or Yukon gold potatoes (makes about 2 cups cooked mashed).
- 1 cup thinly sliced spring onions, green stems included.
- 2 tsp. canola oil.
- 1/4-1/2 tsp. red pepper flakes, or to taste.
- 1/4-1/2 cup low-fat milk, warmed.
- 1 Tbsp. all-purpose flour.
- 1 large egg.
- 1 Tbsp. ground coriander.
- Freshly ground pepper and salt, to taste.
- 1 lb. salmon, cooked and flaked.
- 3-4 Tbsp. whole-wheat flour.
- Canola oil cooking spray.
- Lime wedges (lemon may be substituted).
- Cut potatoes into fourths, place in pot with cold water and bring to boil. Reduce heat and simmer for about 20 minutes, until soft.
- In large skillet over medium heat, sauté onions in oil. Add pepper flakes and stir often, until onions are softened, about 6 minutes.
- Drain and mash potatoes, adding warm milk as necessary to keep fluffy and moist. When mashed, spread out potatoes in bottom of large mixing bowl and sift all-purpose flour over top. Use fork to work flour into the potatoes. Whisk egg and pour over top. Scatter cooked onions, coriander, pepper and salt to taste, and salmon over potato mixture. Use fork to mix and mash ingredients thoroughly.
- Dust medium platter and hands with whole-wheat flour. Scoop up 3-4 tablespoons of mixture and place in flour. With your hands, roll into a small ball then form into a chunky cake. Transfer to clean plate. Repeat.
- You should end up with about 10 medium cakes.
- Place large skillet over medium-high heat and coat with cooking spray. Sauté cakes in batches of five or so. Cook on each side until golden crust forms, about 2 minutes, only turning once. Transfer cooked cakes to lightly oiled baking dish to prevent sticking.
- Although the cakes are cooked, before serving, warm them thoroughly, about 5 minutes. Serve with lime or lemon wedges.
Yield: 5 servings (serving size – 2 cakes)
Nutrition Facts per serving: 270 calories, 9 g total fat (1.5 g saturated fat), 24 g carbohydrate, 23 g protein, 3 g fiber, 68 mg sodium.
Recipe and picture adapted from American Institute of Cancer Research
Dark chocolate-dipped apricots
- 4 oz dark or semisweet chocolate (chocolate chips or squares).
- 16 oz sun-dried apricots (no sugar added).
- Melt chocolate in microwave-safe dish (about 2 minutes, stir after one minute and at end) or in a double boiler.
- Holding one apricot at a time, dip half of the apricot in melted chocolate.
- Cool on a cookie sheet covered with waxed paper in refrigerator or freezer.
- Store in refrigerator. Take out 30 minutes before serving.
Yield: 13 servings (serving size: 4 dipped apricots)
Nutrition Facts per serving: 131 calories, 3 g fat, 1 g protein, 26 g carbohydrates, 4 g fiber, 31% RDI for vitamin A
- 6 Tbsp. lemon juice.
- 6 Tbsp. curry powder.
- 4 tsp. kosher salt.
- 6 cups unsalted cashews.
- Position racks in the upper and lower thirds of the oven; preheat to 250º F.
- Whisk lemon juice, curry powder and salt in a large bowl.
- Add cashews; toss to coat. Divide between 2 large rimmed baking sheets; spread in an even layer.
- Bake, stirring every 15 minutes, until dry, about 45 minutes.
- Let cool completely. Store in an airtight container.
Yield: 6 cups
Nutrition Information Per 2 Tbsp. serving: 101 cals; 8g fat; 2g sat. fat; 5g mono; 6g carbohydrates; 3g protein; 1g fiber; 96mg sodium.
Farm fresh veggie skewers with rosemary-dijon vinaigrette
- 4 Tablespoons sherry (or red wine) vinegar.
- 4 Tablespoons dijon mustard.
- 2 Tablespoons lemon juice.
- 1 Tablespoons grated lemon zest.
- 2/3 cup olive oil.
- 2 Tablespoons chopped fresh rosemary.
- Small red potatoes or sweet potatoes.
- Sugar snap peas.
- Red bell peppers.
- Red onion.
- Summer squash.
- To make the dressing, whisk together vinegar, mustard, lemon juice and zest in a small bowl. Slowly whisk in olive oil until the mixture thickens. Stir in rosemary and season with salt and pepper (if desired) set aside.
- Cook potatoes in large pot of boiling water for 3 minutes. Add sugar snap peas and boil for 1 minute. Drain vegetables and rinse under cold water.
- Toss all vegetables with ½ cup dressing. Cover and refrigerate for 1 hour or overnight.
- Preheat grill to medium-high heat. Thread veggies on presoaked bamboo skewers.
- Rub grate or vegetable grill with vegetable oil. Grill skewers 3 to 4 minutes per side or until veggies are slightly charred and soft. Season with salt and drizzle with remaining ¼ cup of dressing.
Nutrition Information: Calories ( 267), Total Fat (11g), Carbohydrate 38 g, Fiber (5g), Protein( 6g)