- Categories: Main Dishes , Under 30 minutes , 4th of July
- Time: Prep - 10 minutes | Cook - 15 minutes | Yield - 1 x 4 servings
- Combine rub ingredients; press evenly onto beef steaks.
- Place steaks on grid over medium, ash-covered coals. Grill, uncovered 14-16 minutes for medium rare to medium doneness, turning occasionally.
- Remove bones and carve steaks into slices, if desired.
- Season with salt, as desired.
- Calories 263
- Carbohydrate 10g
- Protein 30g
- Fat 11g
- Cholesterol 61mg
- Sodium 139mg
- Categories: Main Dishes , Under 30 minutes , Easter
- Time: Prep - 10 minutes | Cook - 0 minutes | Yield - 1 x 4 servings
- Peel shrimp, and devein if desired, leaving tails intact. Snap off tough ends of asparagus; cut diagonally into 2-inch pieces. Steam 5 minutes or until crisp-tender.
- Place oil in a saucepan over medium heat. Add garlic; sauté until tender. Add shrimp; cook for 3 minutes or until pink. Remove shrimp. Add asparagus, basil, red peppers and capers to pan; heat thoroughly. Combine cornstarch and broth; add to pan. Cook, stirring occasionally, 5 minutes or until thickened. Stir in lemon juice and wine.
- Place pasta in a bowl. Add shrimp and vegetable mixture; toss. Sprinkle with freshly ground pepper, if desired.
Makes 4 servings. Per Serving: 3 Vegetable, 2 Starch, 3 Meat, 1 Free.
- Calories 432
- Carbohydrate 48.3g
- Protein 48.3g
- Fat 8.6g
- Cholesterol 199mg
- Sodium 643mg
Mini Beef Wellingtons
Ingredients
8
small beef tenderloin steaks, cut 1-inch thick (about 4 oz. each)
4
Tbls olive oil
1
lb mushrooms, finely chopped
6
Tbls dry red wine
6
Tbls green onions, finely chopped
1/2
tsp dried thyme leaves, crushed
1
tsp salt
1
tsp pepper
12
phyllo dough sheets, defrosted
cooking spray
Directions
- Heat oven to 425ºF.
- Heat oil in large non-stick skillet over medium heat until hot. Add mushrooms; cook and stir 5 minutes or until tender.
- Add wine; cook 2-3 minutes or until liquid is evaporated.
- Stir in green onions, thyme, ¼ teaspoon salt and 1/8 teaspoon pepper. Remove from skillet; cool completely.
- Heat same skillet over medium heat until hot. Place steaks in skillet; cook 3 minutes turning once. (Steaks will be partially cooked. Do not overcook.)
- Season with salt and pepper, as desired.
- Create 2 stacks of 6 phyllo sheets on flat surface, spraying each sheet thoroughly with cooking spray.
- Cut stacked sheets lengthwise in half, then crosswise in half, making 8 equal stacks.
- Place about 2 tablespoons mushroom mixture in center of each phyllo stack, spreading mixture to diameter of steaks. Place steaks on mushroom mixture.
- Bring all 4 corners of each philly stack together; twist tightly to close. Lightly spray each bundle with cooking spray; place on greased baking sheet.
- Immediately bake in 425ºF oven 9 to 10 minutes or until golden brown. Let sit for 5 minutes. Serve immediately
Chicken Balsamic
Ingredients
4
(4 oz) boneless chicken breasts, skinned
2
tsps extra-virgin olive oil
2
small cloves garlic, finely minced or pressed
1/2
lb fresh mushrooms, quartered
2 1/2
Tbls balsamic vinegar
1/2
cup low sodium chicken broth
1/4
tsp dried thyme, crushed
1/8
tsp freshly ground black pepper, or to taste
fresh parsley for garnish, chopped
Directions
- Coat a 10-inch skillet with nonstick vegetable spray. Heat over medium heat. When hot, add chicken and cook until light brown, about 3 minutes on each side. Transfer chicken to a plate.
- Add olive oil to pan, sauté garlic and mushrooms briefly, being careful not to burn garlic. Return chicken to pan, add vinegar, chicken broth, thyme and pepper.
- Reduce heat, cover and simmer for 15 minutes or until chicken is cooked. Juices will run clear when meat is pierced in its thickest part with a fork.
- Transfer to serving dish and top chicken with mushrooms and pan sauce.
- Sprinkle with chopped parsley.
Makes 4 servings. Per Serving: 3 Meat, 1 Fat, 1 Free.
Nutrition Info Per Serving
Calories 130
Carbohydrate 6g
Protein 20g
Fat 4g
Cholesterol 43mg
Sodium 248mg
Grilled Mahi-Mahi with Pineapple
Ingredients
1 1/2
cups unsweetened pineapple juice
1/4
cup low sodium soy sauce
2
Tbls low sodium soy sauce
3
Tbls brown sugar
3
Tbls green onions, minced
1
Tbl dark sesame oil
2
tsps ginger root, peeled and minced
1 1/2
tsps garlic, minced
1/2
tsp dried crushed red pepper
4
(4oz) mahi-mahi fillets
8
(½-inch thick) slices fresh pineapple
vegetable cooking spray
1
bunch fresh spinach leaves (optional)
16
green onion curls (optional)
Directions
- Combine first 8 ingredients. Place fish and pineapple slices in a large shallow baking dish. Pour half of pineapple juice mixture over fish and pineapple. Cover and marinate in refrigerator 2 hours, turning fish and pineapple occasionally.
- Divide remaining pineapple juice mixture in half; set aside.
- Remove fish and pineapple from marinade; discard marinade.
- Coat grill rack with cooking spray; place on grill over medium-hot coals (350 to 400° F). Place fish and pineapple on rack; grill, covered, 5 to 6 minutes on each side or until fish flakes easily when tested with a fork and pineapple is tender, basting often with half of reserved pineapple juice mixture.
- Pour remaining half of reserved pineapple juice mixture through a wire-mesh strainer into a small saucepan, discarding solids remaining in strainer.
- Bring to a boil over medium heat. Remove from heat.
- Transfer fish and pineapple to a serving platter. Drizzle with warm pineapple juice mixture.
- If desired, garnish with spinach leaves and green onion curls.
Makes 4 servings. Per Serving: 2 Fruit, 3 Meat, 1 Free.
Nutrition Info Per Serving
Calories 248
Carbohydrate 32.1g
Protein 2.1g
Fat 3.9g
Cholesterol 80mg
Sodium 491mg
Burgundy Beef Average Rating 
Ingredients vegetable cooking spray 1 cup burgundy or other dry red wine 2 Tbls cognac 1 Tbl black peppercorns 1 tsp dried whole thyme 1 tsp worcestershire sauce 2 bay leaves 2 lbs beef tenderloin 1 Tbl olive oil 6 ozs pearl onions, peeled 1 cup canned low-sodium beef broth 3 medium carrots, scraped and cut diagonally into ½-inch pieces 1 (9oz) package frozen artichoke hearts 1/2 lb fresh snow pea pods, trimmed 1 Tbl cornstarch 1 Tbl water 1/4 tsp freshly ground pepper 
Directions 1. Combine first 6 ingredients in a large heavy-duty, zip-top plastic bag. Trim fat from beef; cut beef into 1-inch cubes, and place in bag with wine mixture. Seal bag, and shake to coat; marinate in refrigerator 8 hours. Drain beef, reserving marinade. Set beef aside. Strain marinade, and set aside. 2. Coat a large nonstick skillet with cooking spray, and add olive oil. Place skillet over medium-high heat until oil is hot. Add half of beef cubes; cook 5 minutes or until browned, stirring often. Remove cooked beef cubes from skillet, and set aside. Add remaining beef cubes to skillet, and cook until browned. Remove from skillet, and set aside. 3. Add onions to skillet, and sauté 5 minutes or until tender. Stir in reserved marinade and beef broth. Bring to a boil, reduce heat, and simmer, uncovered, 15 minutes. Add carrot; cook 5 minutes. Add artichoke hearts; cook 6 minutes. Add beef cubes; cook 5 minutes. Add snow peas; cook 3 minutes or until crisp-tender. Combine cornstarch and water, stirring until smooth, stir cornstarch mixture and ground pepper into beef mixture. Cook until vegetables and meat are tender and mixture is slightly thickened.
Makes 8 servings. Per Serving: 2 Vegetable, 3 Meat, 1 Free. Recipe Details Nutritional Info Per Serving Exchanges Time:
Prep: 505 minutes
Cook: 45 minutes
Yield:
8 servings
Calories 238
Carbohydrate nullg
Protein 25.6g
Fat 9.4g
Cholesterol 70mg
Sodium 94mg
Italian Chicken Rolls Average Rating Ingredients vegetable cooking spray 6 (4oz) skinned, boned chicken breast halves 1/4 tsp salt 1/4 tsp pepper 1/2 cup chopped commercial roasted red pepper 1/3 cup light processed cream cheese, softened 1/4 cup pesto 3/4 cup crushed corn flakes cereal 3 Tbls chopped fresh parsley 1/2 tsp paprika 6 fresh thyme sprigs (optional) 
Directions 1. Place chicken between 2 sheets of heavy-duty plastic wrap; flatten to ¼-inch thickness, using a meat mallet or rolling pin. Sprinkle with salt and ¼ teaspoon pepper; set aside. 2. Combine red pepper, cream cheese, and pesto in a small bowl, stirring until smooth. Spread cheese mixture evenly over chicken breasts. Roll up, jellyroll fashion; and secure with wooden picks. 3. Combine crushed cereal, parsley, and paprika. Dredge chicken in cereal mixture. Place in an 11- x 7- x 1 ½-inch baking dish coated with cooking spray. Bake, uncovered, at 350 degrees for 35 minutes; let stand 10 minutes. Remove wooden picks from chicken, and slice each roll into 6 rounds. Garnish with thyme sprigs, if desired.
Makes 6 servings. Per Serving: 1 Starch, 3 Meat, 1 Fat, 1 Free. Recipe Details Nutritional Info Per Serving Exchanges Time:
Prep: 15 minutes
Cook: 35 minutes
Yield:
6 servings Calories 253
Carbohydrate 12.1g
Protein 29.7g
Fat 9g
Cholesterol 75mg
Sodium 506mg
Cheddar-Jack Cheese Ball Average Rating 
Ingredients 1/2 cup Neufchatel cheese, softened 2 Tbls plain nonfat yogurt 1/2 cup (2oz) shredded reduced-fat Cheddar cheese 1/2 cup (2oz) shredded reduced-fat Monterey Jack cheese 1 tsp onion, minced 1 tsp prepared horseradish 1/2 tsp Dijon mustard 1/8 tsp ground red pepper 2 Tbls nutlike cereal nuggets 1 1/2 Tbls tablespoons chopped fresh parsley 48 fat-free crackers 
Directions 1. Combine Neufchatel cheese and yogurt, stirring until smooth. 2. Add Cheddar cheese and next 5 ingredients; stir well. Cover and chill at least 2 hours. 3. Shape cheese mixture into a ball. Wrap cheese ball in wax paper and chill. 4. Combine cereal nuggets and parsley. Roll cheese ball in cereal mixture just before serving. Serve with fat-free crackers.
Makes 16 servings (3 crackers per serving). Per Serving: 1/2 Starch, 1/2 Meat, 1 Free Recipe Details Nutritional Info Per Serving Exchanges Time:
Prep: 68 minutes
Cook: 0 minutes
Yield:
16 servings Calories 71
Carbohydrate 6.7g
Protein 4.2g
Fat 3g
Cholesterol 10mg
Sodium 138mg
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