Tired of eating all the same foods to stay on your diet??? Then it’s time you expanded your cook book and added some new recipes! Check out these simple yet delicious recipes.
2 tablespoons hoisin sauce
1 tablespoon apricot preserves
1 1/2 teaspoons fresh lime juice
1/8 teaspoon crushed red pepper
1/2 teaspoon salt
1 pound top sirloin
Heat a grill pan over medium-high heat.Combine first 4 ingredients, stirring with a whisk. Sprinkle salt over beef. Add beef to pan; cook 3 minutes on each side or until desired degree of doneness. Let stand 5 minutes before slicing. Brush both sides of beef with hoisin mixture. Cut beef across the grain into thin slices.
4 servings (serving size: about 3 ounces)
CALORIES 213(37% from fat); FAT 8.8g (sat 3.4g,mono 3.7g,poly 0.5g); PROTEIN 25.3g; CHOLESTEROL 76mg; CALCIUM 13mg; SODIUM 477mg; FIBER 0.3g; IRON 2.9mg; CARBOHYDRATE 7g
BLACK BEAN AND CHICKEN Chilaquiles
1 cup thinly sliced onion
5 garlic cloves, minced
2 cups shredded cooked chicken breast
1 (15-ounce) can black beans, rinsed and drained
1 cup fat-free, less-sodium chicken broth
1 (7 3/4-ounce) can salsa de chile fresco (such as El Pato)
15 (6-inch) corn tortillas, cut into 1-inch strips
1 cup shredded queso blanco (about 4 ounces)
Preheat oven to 450°.Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion; sauté 5 minutes or until lightly browned. Add garlic; sauté 1 minute. Add chicken; cook 30 seconds. Transfer mixture to a medium bowl; stir in beans. Add broth and salsa to pan; bring to a boil. Reduce heat, and simmer 5 minutes, stirring occasionally. Set aside.
Place half of tortilla strips in bottom of an 11 x 7-inch baking dish coated with cooking spray. Layer half of chicken mixture over tortillas; top with remaining tortillas and chicken mixture. Pour broth mixture evenly over chicken mixture. Sprinkle with cheese. Bake at 450° for 10 minutes or until tortillas are lightly browned and cheese is melted.
CALORIES 293(15% from fat); FAT 4.9g (sat 1.7g,mono 1.5g,poly 1.2g); PROTEIN 22.9g; CHOLESTEROL 46mg; CALCIUM 200mg; SODIUM 602mg; FIBER 5.9g; IRON 2.3mg; CARBOHYDRATE 40g
Cooking Light, NOVEMBER 2006
2 pounds Yukon gold potatoes
3 tablespoons white wine vinegar
1/2 cup plain low-fat yogurt
1/4 cup reduced-fat sour cream
1 tablespoon canola oil
1/2 cup finely chopped red onion
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh dill
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced
Place potatoes in a saucepan, and cover with water. Bring to a boil. Reduce heat; simmer 15 minutes or until tender. Drain. Cool slightly and peel. Cut potatoes in half lengthwise; cut halves crosswise into 1/4-inch-thick slices. Place potatoes in a large bowl; sprinkle with vinegar.Combine yogurt and sour cream in a medium bowl, stirring with a whisk until smooth. Add oil; stir with a whisk. Add onion and remaining ingredients; stir with a whisk. Add yogurt mixture to potato mixture; toss gently to coat. Cover and chill 1 to 24 hours.
6 servings (serving size: about 1 cup)
CALORIES 168(21% from fat); FAT 4g (sat 1.2g,mono 1.4g,poly 0.8g); PROTEIN 4.2g; CHOLESTEROL 6mg; CALCIUM 66mg; SODIUM 221mg; FIBER 2.6g; IRON 0.6mg; CARBOHYDRATE 30.1g