Latin Spiced Pork Tenderloin
2 tsp chili powder
1 tsp garlic powder
1 tsp dried oregano, crushed
¾ tsp kosher salt
½ tsp freshly ground black pepper
½ tsp ground cumin
¼ tsp cayenne pepper
2 1lb pork tenderloins

For rub, in a small bowl, combine chili powder, garlic powder, oregano, kosher salt, black pepper, cumin, and cayenne pepper. Sprinkle rub evenly all over sides of meat, rub in with fingers. Place meat on a rack in a shallow roasting pan. Roast in a 425F oven for 25-35 minutes or until meat reaches 155F. Cover meat with foil and let stand for 15 minutes before slicing.

Makes 8 servings. 137 calories, 24g protein, 1g carbs, 3g fat

Southwestern Grain Medley
½ cup fresh or frozen corn kernels
1 tsp EVOO
1 cup cooked quinoa
½ cup cooked brown or wild rice
½ cup canned black beans, rinsed and drained
½ cup finely chopped red bell pepper
½ cup finely chopped green bell pepper
½ cup finely chopped seeded cucumber
2 tbsp thinly sliced green onion
2 tbsp lime juice
1 tbsp EVOO
1 ½ tsp finely chopped fresh jalapeno or Serrano chile pepper
1 ½ tsp chopped fresh cilantro
kosher salt
freshly ground black pepper

Prepare brown rice, and quinoa first. To cook quinoa, in a small saucepan, 1/3 cup quinoa to 2/3 cup boiling water. Cover and simmer about 20 minutes or until quinoa is tender and water is absorbed. Thaw corn, if frozen. Heat a large nonstick skillet over medium high heat. Add the corn and the 1 tsp oil. Cook and stir about 5 minutes, or until browned and toasted. Transfer to a large bowl. Add the quinoa, rice, black beans, bell peppers, cucumber, green onion, lime juice, the 1 tbsp oil, jalapeno, and cilantro. Mix well, season to taste with kosher salt and black pepper.

Makes 4 servings. 174 calories, 6g protein, 28g carbs, 6g fat, 4g fiber

Hearty Lentil Soup
1 medium onion, chopped
1 medium carrot, chopped
3 cloves garlic, minced ( 1 ½ tsp minced)
2 tbsp EVOO
8 cups reduced sodium chicken broth
1 ½ cups brown or French lentils, rinsed and drained
1 medium tomato, seeded and chopped
3 tbsp chopped fresh flat leaf parsley
1 tbsp lemon juice
½ tsp cumin seeds, toasted and ground, or ½ tsp ground cumin
½ tsp fennel seeds, toasted and ground, or ½ tsp fennel seeds, finely crushed
kosher salt
freshly ground black pepper

In a 6-8 quart Dutch oven cook onion, carrot, and garlic in hot oil about 10 minutes or until tender. Add broth and lentils to onion mixture. Bring to boiling; reduce heat. Cover and simmer about 30 minutes or until lentils are tender. Stir in tomato, parsley, lemon juice, cumin, and fennel seeds. If desired, season to taste with kosher salt and pepper. Ladle into bowls.

Makes 6 servings. 240 calories, 17g protein, 33g carbs, 5g fat, 16g fiber

Chile Ginger Beef with Asian vegetable medley
1 ¼ lb beef flank steak
1 recipe chile-herb dressing (see next recipe)
8oz fresh sugar snap peas, or pea pods, trimmed
3 cubs shredded Chinese (Napa) cabbage
8oz carrots, thinly sliced
1 cup shelled fresh or frozen sweet soybeans (or cannelini beans)
1 cup radishes, thinly sliced
1 cup green and / or red pepper strips
¼ cup chopped fresh cilantro
¼ cup chopped green onion
2 tbsp chopped peanuts, if desired

Trim fat from steak. Score both sides of steak in a diamond pattern by making shallow cuts at 1” intervals. Place steak in a ziplock bag set in a shallow dish. Pour half of the Chile-herb dressing over the steak, reserve the remaining dressing for salad. Seal bag, turn bag to coat steak. Marinade for at least 30 minutes to 1 hour, turning bag once. Meanwhile, for salad, in a covered medium saucepan, cook sugar snap peas in a small amount of boiling water for 1 minute, drain. Submerge in ice water to cool quickly, drain. In a large bowl combine the sugar snap peas, Chinese cabbage, carrots, beans, radishes, bell pepper strips, cilantro, and green onions. Add remaining chile-herb dressing, toss to coat. Cover and chill until serving time. Drain steak, discarding marinade. For a charcoal grill, place steak on the rack & grill for 17-21 minutes, or until desired doneness. Or, grill over medium high heat on the stove. To serve, thinly slice steak across the grain. Serve with the chilled salad. Sprinkle with peanuts, if desired.

Makes 6 servings. 313 calories, 30g protein, 18g carbs, 13g fat, 6g fiber

Chile herb dressing
In a screw-top jar, combine 1/3 cup soy sauce, 1/3 cup rice vinegar, 2 tbsp grated fresh ginger, 2 fresh Serrano chile peppers, seeded and finely chopped, 2 tbsp chopped fresh basil or 2 tsp dried basil, crushed, 2 tbsp chopped fresh mint, or 2 tsp dried mint, crushed, 2 tbsp chopped fresh cilantro, 6 cloves carlic, minced ( 1 tbsp minced) and 1 tbsp toasted sesame oil. Cover, and shake well.

Greens with Beans and Artichoke Hearts
8 cups torn mixed baby salad greens
1 14oz can artichoke hearts, drained and sliced
12oz cooked skinless chicken or turkey breast, sliced
¾ cup canned white beans, rinsed and drained
2 tbsp finely chopped red onion
1 recipe Red Wine Vinaigrette
¼ cup crumbled goat cheese (or feta, or fresh mozzarella)
2 tbsp pine nuts, toasted, if desired
1 tbsp chopped fresh flat leaf parsley or basil

In a large bowl combine baby greens, artichokes, chicken, beans, and red onion. Drizzle with vinaigrette, toss to coat. Top with cheese, nuts, and parsley or basil. Serve immediately.

Makes 4 servings. 356 calories, 46g protein, 20g carbs, 15g fat, 7g fiber

Szechwan Beef and snow pea stir fry
1 pound beef sirloin steak
1 tbsp reduced sodium soy sauce
1 tsp cornstarch
3 tbsp reduced sodium soy sauce
2 tbsp dry sherry or water
2 tbsp Oriental chili sauce with garlic
2 tbsp water
1 tbsp cornstarch
1 tbsp toasted sesame oil
1 tbsp canola oil
3 cloves garlic, minced ( 1 ½ tsp minced)
2 tbsp minced fresh ginger
6oz fresh mushrooms, quartered
3 carrots, halved lengthwise and thinly sliced
2 medium red bell peppers, cut into thin bite sized strips
8oz fresh pea pods, trimmed and halved crosswise
1 green onion, thinly sliced

Trim fat from beed, cut beef into thin bite size strips. Place beef in a medium bowl. Add the 1 tbsp soy sauce and the 1 tsp cornstarch, stir to combine. Cover and let stand for 15 minutes. Meanwhile, for sauce, stir together the 3 tbsp soy sauce, the sherry, chili sauce, water, the 1 tbsp cornstarch, and sesame oil; set aside. In a wok or very large skillet heat canola oil over medium high heat. Add garlic and ginger, stir fry for 30 seconds. Add mushrooms, stir fry for 2 minutes. Remove vegetables from wok. Add beef mixture to wok or skillet, stir fry for 2-3 minutes or until desired doneness. Stir sauce, add to wok or skillet. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more. Return vegetables to wok, stir to coat with sauce. Cook and stir until heated through. Sprinkle with green onion to serve.

Makes 4 servings. 328 calories, 30g protein, 21g carbs, 13g fat, 5g fiber

Sour Cream Horseradish Sauce
1/3 cup light dairy sour cream
1 tbsp prepared horseradish

Stir together both ingredients in a small bowl.

Makes about ½ cup, 8 1 tbsp servings. 14 calories, 1g protein, 1g carbs, 1g fat

Pepper-Lime Chicken
2 to 2 ½ lb chicken breast halves, with bone (I prefer to use breasts)
½ tsp finely shredded lime peel
¼ cup lime juice
1 tbsp EVOO
2 cloves garlic, minced (1 tsp minced)
1 tbsp chopped fresh thyme or basil or 1 tsp dried thyme or basil, crushed
½ to 1 tsp cracked black pepper
¼ tsp kosher salt

Skin chicken. Preheat broiler. Place chicken pieces bone side up (or breasts) on the unheated rack of a broiler pan. Broil 4-5 inches from the heat, about 20 minutes or until lightly browned. Meanwhile, for glaze, in a bowl stir together lime peel, lime juice, oil, garlic, thyme, pepper and salt. Brush chicken generously with glaze. Turn chicken, brush generously with glaze. Broil for 5-15 minutes more until chicken is no longer pink- internal temperature of 170F, brushing occasionally with glaze.

Makes 6 servings. 120 calories, 19g protein, 1g carbs, 4g fat

Pan Seared Scallops with Lemon Vinaigrette
12oz fresh or frozen sea scallops
1 lemon
1 lb fresh asparagus spears, cut into 2” pieces
1 medium red onion, cut into thin wedges
3 tbsp EVOO
kosher salt
freshly ground black pepper
2 or 3 fresh basil sprigs

Thaw scallops, if frozen. Rinse, pat dry with paper towels. Set scallops aside. Score lemon into 4 lengthwise sections with a sharp knife. Remove peel from lemon. Scrape off white portion from peel (pith) discard. Cut peel into very thin strips, set aside. Squeeze 2 tbsp juice from lemon, set juice aside. In a large skillet, cook asparagus and red onion in 1 tbsp of the oil for 2-3 minutes, or until crisp-tender. Season to taste with salt and pepper. Transfer asparagus mixture to a serving platter, keep warm. In the same skillet, combine reserved lemon peel, remaining 2 tbsp oil, and the basil sprigs. Cook for 30 seconds to 1 minute or until heated through. Remove lemon peel and basil sprigs with a slotted spoon, reserving oil in skillet. Discard lemon peel and basil sprigs. Season scallops with salt and pepper. Cook scallops in the hot flavored oul for 3-5 minutes, or until scallops are opaque, turning once. Stir in reserved lemon juice. Serve scallops with asparagus mixture.

Makes 4 servings. 190 calories, 16g protein, 6g carbs, 11g fat, 1g fiber

Seared Tuna with Citrus Relish
(can substitute other white fish, or chicken breast)
4 4oz fresh or frozen tuna steaks, 3/4” thick
kosher salt
freshly ground black pepper
2 tsp sherry vinegar or white wine vinegar
2 tsp soy sauce
½ tsp grated fresh ginger
1 tbsp EVOO
1 medium grapefruit, peeled and sectioned
1 medium orange, peeled and sliced
2 tbsp finely chopped fresh cilantro
2 tsp EVOO

Thaw fish, if frozen. Rinse fish, pat fry with paper towels. Season with salt and pepper if desired. Set aside. For citrus relish, in a small bowl combine vinegar, soy sauce, and ginger. Whisk in the 1 tbsp oil. Cut grapefruit sections into thirds and coarsely chop orange slices. Stir fruit pieces, red onion, and cilantro into vinegar mixture, set aside. In a large skillet heat the 2 tsp oil over medium high heat. Add fish and cook for 9 minutes, or just until the fish flakes easily when tested with a fork, turning once. Serve the fish with citrus relish.

Makes 4 servings. 244 calories, 27g protein, 7g carbs, 11g fat, 1g fiber

Minestrone Soup
1 14oz can chicken broth
1 14.5oz low sodium tomatoes, cut up and undrained
1 ¼ cups water
1 cup chopped onion
1 cup shredded cabbage
¾ cup tomato juice
½ cup chopped carrot
½ cup sliced celery
1 tbsp chopped fresh basil or 1 tsp dried basil, crushed
¼ tsp garlic powder
1 15oz can cannellini beans or Great Northern beans, rinsed and drained
1 medium zucchini, sliced ¼” thick ( 1¼ cups)
½ of a 9oz package frozen Italian green beans
2oz Barilla Plus or whole wheat dried spaghetti or linguine, broken (about ½ cup)
2 tbsp finely shredded parmesan cheese

In a Dutch oven combine broth, undrained tomatoes, the water, onion, cabbage, tomato juice, carrot, celery, basil, and garlic powder. Bring to boiling, reduce heat. Cover and simmer for 20 minutes. Stir in cannellini beans, zucchini, grean beans, and spaghetti. Return to boiling, reduce heat. Cover and simmer for 10 to 15 minutes more or until vegetables and pasta are tender. Sprinkle servings with parmesan cheese.

Makes 4 servings, 206 calories, 13g protein, 43g carbs, 2g fat, 10g fiber

Beef-Barley Soup
12oz beef stew meat, cut into 1” cubes
1 tbsp cooking oil
4 cups water
1 cup chopped onion
½ cup chopped celery (1 stalk)
½ cup regular barley
2 tbsp instand beef bouillon granules
1 tsp dried oregano or basil, crushed
¼ tsp freshly ground black pepper
2 cloves garlic, minced (1 tsp minced)
1 bay leaf
1 cup loose-pack frozen mixed vegetables
1 14.5oz can diced tomatoes, undrained
1 cup parsnips cut into ½” slices, or peeled potatoes cut into ½” cubes

In a large saucepan, brown meat in hot oil. Stir in the water, onion, celery, barley, bouillon granules, oregano, pepper, garlic, and bay leaf. Bring to boiling, reduce heat. Cover and simmer about 15 minutes more or until meat and vegetables are tender. Discard bay leaf.

Makes 6 servings, 210 calories, 16g protein, 23g carbs, 6g fat, 4g fiber

Grain Medley with Asian Seasonings
2 stalks celery, cut into 1” pieces
1 large carrot, cut into 1” pieces
1 small onion, cut into 1” pieces
2 tbsp Chinese garlic black bean sauce
1 2” piece fresh ginger, sliced
2 cloves garlic, halved
8oz (about 1 ¼ cups) mixed grains (such as kamut, spelt, triticale, brown rice, wild rice, brown lentils, French lentils, green lentils, regular barley, quinoa) rinsed and drained
3 cups water
¼ tsp kosher salt
¼ tsp freshly ground black pepper

Cut a 12” square from a double thickness of cotton cheesecloth. Place celery, carrot, onion, black bean sauce, ginger, and garlic in the center of the cheesecloth square. Bring up corners and tie with 100% cotton string. In a 2-3 quart saucepan, combine the desired grains, the water, and cheesecloth bag. Bring to boiling, reduce heat. Cover and simmer for 30-60 minutes or until grains are tender. Remove from heat, let stand, covered, for 5 minutes. Discard cheesecloth bag, allowing any liquid to drain off. Drain any excess liquid from grains. Stir in kosher salt and pepper.

Makes 8 servings, 110 calories, 5g protein, 21g carbs, 1g fat, 4g fiber

Grain Medley with Mediterranean Seasonings
2 stalks celery, cut into 1” pieces
1 large carrot, cut into 1” pieces
1 small onion, cut into 1” pieces
2 bay leaves
10 fresh thyme leaves
10 fresh flat-leaf parsley sprigs
8oz (about 1 ¼ cups) mixed grains (such as kamut, spelt, triticale, brown rice, wild rice, brown lentils, French lentils, green lentils, regular barley, quinoa) rinsed and drained
3 cups water
¼ tsp kosher salt
¼ tsp freshly ground black pepper

Cut a 12” square from a double thickness of cotton cheesecloth. Place celery, carrot, onion, black bean sauce, ginger, and garlic in the center of the cheesecloth square. Bring up corners and tie with 100% cotton string. In a 2-3 quart saucepan, combine the desired grains, the water, and cheesecloth bag. Bring to boiling, reduce heat. Cover and simmer for 30-60 minutes or until grains are tender. Remove from heat, let stand, covered, for 5 minutes. Discard cheesecloth bag, allowing any liquid to drain off. Drain any excess liquid from grains. Stir in kosher salt and pepper.

Makes 8 servings, 103 calories, 4g protein, 20g carbs, 1g fat, 4g fiber