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1.26.2009

Because you know you love it, more healthy recipes!

More of my faves from Cooking Light.


Coconut Curry Chicken


Photo Source: Cooking Light
 
Ingredients:
4 boned, skinned chicken breast halves (1 1/3 lb. total)
3 tablespoons butter, melted
1 cup sweetened or unsweetened shredded dried coconut
2 teaspoons curry powder
Salt

Preparation:
1. Rinse chicken and pat dry. Pour butter into a 9- by 13-inch baking dish. In a wide, shallow bowl, combine coconut and curry powder. Dip chicken in butter to coat, then roll in coconut. Place chicken pieces slightly apart in the baking dish. Pat any remaining coconut mixture on top. Sprinkle with salt.

2. Bake chicken in a 350° oven until no longer pink in center of thickest part (cut to test), 20 to 25 minutes.

Yield Makes 4 servings

Nutritional Information:
CALORIES 333(46% from fat); FAT 17g (sat 11g); PROTEIN 36g; CHOLESTEROL 111mg; SODIUM 234mg; FIBER 1.6g; CARBOHYDRATE 9.4g


Honey and Spice-Glazed Pork Chops


Photo Source: Cooking Light

Ingredients:
1/4 cup honey
2 tablespoons Dijon mustard
1/2 teaspoon ground ginger
1/4 teaspoon ground cinnamon
1/8 teaspoon ground cloves
Cooking spray
4 (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Preparation:
Combine first 5 ingredients in a bowl.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Sprinkle pork with salt and pepper; cook 2 minutes on each side or until browned. Reduce heat to medium-low; add honey mixture. Cook 10 minutes or until done, turning pork once.

Yield 4 servings (serving size: 1 pork chop and 1 tablespoon glaze)

Nutritional Information:
CALORIES 321(34% from fat); FAT 12.1g (sat 4.1g,mono 5.5g,poly 0.9g); PROTEIN 34g; CHOLESTEROL 92mg; CALCIUM 50mg; SODIUM 557mg; FIBER 0.3g; IRON 1.3mg; CARBOHYDRATE 18.7g


Pork Chops Stuffed with Feta and Spinach


Photo Source: Cooking Light

Ingredients:
Cooking spray
4 garlic cloves, minced and divided
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
5 sun-dried tomatoes, packed without oil, diced
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1/4 cup (1 ounce) crumbled reduced-fat feta cheese
3 tablespoons (1 1/2 ounces) block-style fat-free cream cheese
1/2 teaspoon grated lemon rind
4 (4-ounce) boneless center-cut loin pork chops, trimmed
2 tablespoons fresh lemon juice
2 teaspoons Dijon mustard
1/4 teaspoon dried oregano

Preparation:
Preheat broiler.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 2 garlic cloves; sauté 1 minute. Add 1/4 teaspoon salt, 1/8 teaspoon pepper, tomatoes, and spinach; sauté until moisture evaporates. Remove from heat; stir in cheeses and rind.

Cut a horizontal slit through thickest portion of each pork chop to form a pocket. Stuff about 1/4 cup spinach mixture into each pocket. Sprinkle remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper over pork. Arrange pork on the rack of a broiler pan or roasting pan coated with cooking spray; place rack in pan. Combine remaining 2 garlic cloves, juice, mustard, and oregano in a bowl; stir well. Brush half of mustard mixture over pork. Broil 6 minutes; turn pork. Brush remaining mixture over pork; broil 2 minutes or until done.

Yield 4 servings (serving size: 1 pork chop)

Nutritional Information:
CALORIES 232(33% from fat); FAT 8.6g (sat 3.4g,mono 3.1g,poly 0.7g); PROTEIN 32.1g; CHOLESTEROL 73mg; CALCIUM 186mg; SODIUM 640mg; FIBER 2.8g; IRON 2.5mg; CARBOHYDRATE 7.2g


Spicy Orange Beef

Can also be made with boneless, skinless chicken breasts.


Photo Source: Cooking Light

Ingredients:
1 (3 1/2-ounce) bag boil-in-bag brown rice
1/2 teaspoon salt
1 teaspoon bottled minced garlic
1/2 teaspoon crushed red pepper
1 pound boneless sirloin steak, cut into 1/4-inch strips
1/2 teaspoon grated orange rind
1/4 cup fresh orange juice
1 tablespoon cornstarch
2 tablespoons low-sodium soy sauce
1 teaspoon dark sesame oil
3/4 cup (1-inch) slices green onions

Preparation:
Cook rice according to package directions, omitting salt and fat. Combine rice and salt, tossing well.

Combine garlic, pepper, and beef, tossing well.

Combine rind, juice, cornstarch, and soy sauce, stirring with a whisk.

Heat oil in a large nonstick skillet over medium-high heat. Add beef mixture and onions; sauté 2 minutes. Add juice mixture; cook 2 minutes or until sauce thickens, stirring frequently. Serve beef mixture over rice.

Yield 4 servings (serving size: 1/2 cup beef mixture and about 1/3 cup rice)

Nutritional Information:
CALORIES 274(22% from fat); FAT 6.8g (sat 1.9g,mono 2.4g,poly 0.7g); PROTEIN 26.5g; CHOLESTEROL 69mg; CALCIUM 25mg; SODIUM 627mg; FIBER 2.1g; IRON 3.7mg; CARBOHYDRATE 24.9g

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