Smothered Pork Chops with Thyme

Ingredients:

1 cup fat-free, less-sodium beef broth, divided
2 tbsp. fat-free milk
2 tsp. cornstarch
2 tsp. Dijon mustard
black pepper
1 lb boneless center-cut loin pork chops
paprika
thyme
1 chopped onion
1 tbsp. minced fresh parsley


Directions:

Combine 1/4 cup broth, milk, cornstarch, mustard, and pepper in a small bowl; stir with a whisk. Set aside.

Sprinkle one side of each pork chop with black pepper, paprika, and thyme. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork to pan; sauté until pork is done and lightly browned. Remove pork from pan. Reduce heat to medium. Add chopped onion; sauté 4 minutes or until lightly golden. Add remaining 3/4 cup broth; bring to a boil. Cook 2 minutes. Add milk mixture, stirring with a whisk. Add pork, turning to coat; cook 1 minute. Sprinkle with minced parsley, if using.

Chicken Picadillo

Ingredients:

1 lb ground chicken breast
1 chopped onion
1 tbsp. ground cumin
1 tsp. ground cinnamon
3 garlic cloves, minced
1 cup bottled salsa
1/3 cup golden raisins
1/4 cup slivered almonds, toasted
chopped fresh cilantro


Directions:

Heat oil in a large nonstick skillet over medium-high heat. Add onion, and cook for 3 minutes, stirring occasionally. Add chicken, cumin, salt, cinnamon, and garlic, and cook for 3 minutes or until chicken is done, stirring frequently. Stir in salsa and raisins. Cover, reduce heat, and simmer for 5 minutes or until thoroughly heated. Stir in almonds and cilantro. Garnish with cilantro sprigs, if desired.

To turn leftovers into chili, heat with 1 can navy beans, 1 small can no-salt-added tomato sauce, splash balsamic vinegar, splash red wine vinegar, chili powder, chipotle powder, and white pepper.

Thai-Style Chicken

Ingredients:

1 medium onion, cut into 1/4-inch wedges
3/4 cup light coconut milk
1 1/2 tbsp. red curry paste
black pepper
1 lb chicken breast tenders
3 tbsp. chopped fresh cilantro
1 tbsp. fish sauce
12 oz. roasted red bell peppers, drained and coarsely chopped


Directions:

Heat oil in a large nonstick skillet over medium-high heat. Add onion, and cook 4 minutes or until onion is golden, stirring frequently. Stir in coconut milk, curry paste, and black pepper. Add the chicken; bring to a simmer. Cook 8 minutes or until chicken is done, stirring frequently. Stir in cilantro and remaining ingredients, and cook 1 minute.

Chicken Marsala

Ingredients:

1 lb chicken breast
1 3/4 cups marsala
1/4 cup chicken stock
8 dried mushrooms (next time try fresh?)
1 shallot, thinly sliced
2 cloves garlic, minced
1 tbsp. fat free yogurt
sage
salt
black pepper
red pepper flakes


Directions:

Coat chicken with sage, salt, black and red pepper and set aside.

Bring marsala and stock to a low boil in a small saucepan over medium heat. Add mushrooms, shallots, and garlic. Simmer until sauce reduces, about 20 minutes. Set sauce aside.

Grill or saute chicken until cooked through.

Return sauce to stove. Bring to a simmer, remove from heat, and whisk in yogurt. Serve over chicken.

Tuna Tahini Wrap

Ingredients:

3 oz chunk light tuna, drained
1 tbsp. tahini
1/4 cup grated carrot
raw baby spinach
1 low carb tortilla or wrap


Directions:

Mix tuna, tahini, and carrot. Assemble wrap with tuna mixture and spinach.

Buffalo Chicken Wraps

Ingredients:

3/4 lbs. chicken breast tenders, each cut crosswise in half, then lengthwise in half
1/4 tsp. cayenne pepper
1/4 tsp. salt
3 tbsp. cayenne pepper sauce
1 tbsp. butter
broccoli slaw
blue cheese dressing
low carb tortillas or wraps


Directions:

Preheat oven to 450. Put chicken in baking dish and toss with salt and cayenne pepper. Bake in oven 10 min.

In a microwave safe bowl, microwave pepper sauce and butter on high for 30 sec. Add sauce to chicken in pan. Stir to coat. Bake 4 min longer or until chicken is no longer pink throughout.

Prepare wraps with tortillas, broccoli slaw, chicken, and blue cheese dressing.

Mexican Sweet Potato Black Bean Salad

Ingredients:

Salad:
2 large sweet potatoes, peeled and cut into 1/2-inch chunks
2 tbsp. canola or other vegetable oil
1 tbsp. ground coriander
1 tbsp. chile powder
1 tbsp. ground cumin
1 tbsp. fine sea salt
1 can corn
1 can black beans, drained and rinsed
1 bunch scallions (about 6), white and green parts, thinly sliced
1 cup chopped cilantro

Dressing:
1 canned chipotle chile
1 garlic clove
2 tbsp. Sweet Chili Sauce
1/4 cup lime juice
1/3 cup canola or other vegetable oil


Directions:

Preheat the oven to 375 degrees. In a large bowl, toss the potatoes with the oil to coat. Sprinkle with the coriander, chile powder, cumin, and salt, and toss again. Arrange the potatoes in a single layer on a baking sheet and roast until golden and just tender, 20 minutes. Transfer to the large bowl and let cool.

Combine the chile, garlic, chili sauce, and lime juice in a blender. Turn the blender on and slowly add the oil, until the dressing is creamy and emulsified. Leftover dressing can be stored in the refrigerator for up to 2 months.

Microwave the corn for 2 minutes. Drain and place in the bowl with the potatoes. Add the beans, scallions, and cilantro. Gently toss with enough dressing to moisten the salad. Let the salad marinate for 15 to 30 minutes. Serve at room temperature. Store any leftover salad in a covered container in the fridge for up to 5 days.