Category Archives: Lean and Green

Traverse City Salad

2 cups mixed greens
1 slice red onion, chopped or separated into rings
3 tablespoons dried cherries
3 tablespoons pecans or 3 tablespoons walnuts, roughly chopped
6 grape tomatoes or 1 small tomato, quartered
2 tablespoons blue cheese, crumbled (or to taste)
4 ounces turkey or 4 ounces chargrilled chicken, cut into strips or even canned chicken breast
ranch dressing

Place the mixed greens in a bowl or dish.

Sprinkle/place remaining ingredients over the greens.

Serve with Dressing.traverse city

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Asparagus with Goat Cheese

1 pound thin asparagus spears
1/8 teaspoon salt
1/8 teaspoon ground black pepper
2 tablespoons crumbled goat cheese
2 teaspoons pine nuts, toasted

Snap off and discard the woody base from each asparagus spear. Place asparagus in a shallow pan and coat lightly with cooking spray. Sprinkle with salt and pepper.

For a charcoal grill, grill asparagus spears on the greased rack of an uncovered grill directly over medium coals for 4 to 6 minutes or until crisp-tender, turning occasionally. (For a gas grill, preheat grill. Reduce heat to medium. Place asparagus on greased grill rack over heat. Cover and grill as above.)

Transfer asparagus to a serving platter. Coat lightly with olive oil. Sprinkle with goat cheese and pine nuts.

Pork Tenderloin with Cheesy Polenta

4 servings

  • 3 tablespoons extra-virgin olive oil
  • Two 10- to 12-ounce pork tenderloins
  • Salt and pepper
  • 2 shallots, finely chopped
  • One 8-ounce package cremini mushrooms, sliced
  • 1 cup chicken broth
  • 1/2 cup heavy cream
  • 1 cup polenta
  • 6 ounces blue cheese, such as gorgonzola, crumbled
  • 1/4 cup chopped flat-leaf parsley
  1. Preheat the oven to 375°. In a large, heavy skillet, heat 1 tablespoon oil over medium heat. Season the pork with salt and pepper and cook in the skillet, turning, until browned, 10 minutes. Transfer to a 9-by-13-inch baking dish, reserving the skillet, and roast until the temperature registers 145° on an instant-read thermometer, 12 to 15 minutes.
  2. Meanwhile, heat the skillet over medium heat and cook the shallots and mushrooms in the remaining 2 tablespoons oil until softened, about 5 minutes. Add the chicken broth and simmer until reduced, about 3 minutes. Cover and remove from the heat.
  3. In a saucepan, bring 3 1/4 cups water and the cream to a boil and whisk in the polenta. Lower the heat to medium low and cook, whisking, until tender, about 3 minutes. Stir in the cheese; season with salt and pepper. Cover and keep warm.
  4. Transfer the pork to a cutting board and let sit for about 8 minutes, then slice on an angle and arrange on 4 plates. Top with the pan sauce and parsley and serve with the polenta.

Amount Per Serving Calories 441 Calories from Fat 257 % Daily Value* Total Fat 28.6g 44% Saturated Fat 12.9g 64% Cholesterol 52mg 17% Sodium 793mg 33% Total Carbohydrates 32.3g 11% Dietary Fiber 1.1g 4% Sugars 0.8g Protein 13.6g

Crockpot Chicken Cacciatore

  • 3 lbs. bone-in chicken thighs, skin removed
  • 14 oz. can diced tomatoes with Italian seasoning
  • 6 oz. can tomato paste
  • 1 cup chicken broth
  • 1 onion, sliced
  • 4 cloves garlic, minced
  • 1 green bell pepper, chopped
  • 1 cup sliced mushrooms
  • 1/2 cup dry red wine
  • 1 tsp. dried Italian seasoning
  • 1/8 tsp. pepper
  • 1/2 tsp. salt
  • 2 Tbsp. cornstarch
  • 3 Tbsp. water

Place all ingredients except cornstarch and water in 4-5 quart slow cooker. Cover and cook on low 6-8 hours until chicken is thoroughly cooked and tender.

If you want a thicker sauce, combine cornstarch and water in small bowl and mix well. Stir into crockpot; cover and cook on low 15-20 minutes until thickened. Serve with hot cooked pasta, if desired. 6 servings

Amount Per Serving Calories 521 Calories from Fat 159 % Daily Value* Total Fat 17.7g 27% Saturated Fat 4.8g 24% Cholesterol 202mg 67% Sodium 551mg 23% Total Carbohydrates 15.1g 5% Dietary Fiber 2.9g 11% Sugars 7.4g Protein 69.1g

Crockpot Black Bean Chili

Serves 8

  • 2 Tbsp. olive oil
  • 2 large onions, diced
  • 3 cloves garlic, minced
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 3 (14 oz.) cans diced tomatoes, undrained
  • 2 tsp. cumin
  • 1 Tbsp. chili powder
  • 1/2 tsp. crushed red pepper flakes
  • 10 oz. pkg. frozen corn
  • 2 (15 oz.) cans black beans, drained and rinsed
  • 1 cup picante or taco sauce

Preparation:

In a heavy skillet, saute onions in the olive oil until tender, stirring frequently. Add garlic and cook 2 minutes longer. Add cumin and cayenne pepper, and whatever other spices you might like. Cook for two minutes longer.Mix all ingredients into a 4-5 quart slow cooker. Cover and cook on low about 10 hours. If you have a newer, hotter cooking crockpot, cook on low for 6-7 hours. 

Amount Per Serving Calories 494 Calories from Fat 56 % Daily Value* Total Fat 6.2g 9% Saturated Fat 1.0g 5% Cholesterol 0mg 0% Sodium 241mg 10% Total Carbohydrates 88.0g 29% Dietary Fiber 20.8g 83% Sugars 12.2g Protein 26.8g

Three Bean Cassoulet

  • 1 cup dried lima beans
  • 1 cup dried great Northern beans
  • 1 cup dried garbanzo beans
  • 4-1/2 cups water
  • 16 oz. bag baby carrots
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 1 Tbsp. dried parsley flakes
  • 1 tsp. dried basil leaves
  • 1/2 tsp. dried thyme leaves
  • 1/2 tsp. salt
  • 1/8 tsp. white pepper
  • 1 bay leaf
  • 14 oz. can diced tomatoes, undrained
  • 2 Tbsp. tomato paste

Preparation:

Cover beans with cold water in large saucepan. Bring to a boil and boil for 1 minute. Remove from heat, cover, and let sit for 1 hour. Drain beans. Combine drained beans, 4-1/2 cups water, carrots, onion, garlic and seasonings except salt, tomatoes, and tomato paste in 3-1/2 to 4 quart slow cooker. Mix well to combine. Cover and cook on high heat for 30 minutes. Reduce heat to low and cook for 8-9 hours or until beans and vegetables are tender. Stir in tomatoes, tomato paste, and salt, cover, and cook 1 hour longer on low. Remove bay leaf before serving. 4 servings
Amount Per Serving Calories 462 Calories from Fat 37 % Daily Value* Total Fat 4.1g 6% Saturated Fat 0.6g 3% Cholesterol 0mg 0% Sodium 615mg 26% Total Carbohydrates 85.8g 29% Dietary Fiber 25.7g 103% Sugars 17.7g Protein 24.7g

Orange Roughy with Red Peppers

  • 2 Tbsp. olive oil
  • 8 orange roughy fillets
  • 2 red bell peppers, sseeded and sliced
  • 1 tsp. dried thyme leaves
  • 2 Tbsp. lemon juice
  • 1/2 tsp. salt
  • 1/8 tsp. pepper

Preparation:

Heat olive oil in heavy skillet. Add bell peppers and cook and stir over medium high heat for 2-3 minutes. Place fillets over peppers and sprinkle with thyme, lemon juice, salt, and pepper. Lower heat to medium low, cover skillet and cook 12-18 minutes, shaking pan occasionally, until fish flakes easily with fork. Serves 6
Calories 435 Calories from Fat 232 % Daily Value* Total Fat 25.8g 40% Saturated Fat 0.6g 3% Cholesterol 0mg 0% Sodium 196mg 8% Total Carbohydrates 3.0g 1% Dietary Fiber 0.9g 4% Sugars 1.8g Protein 42.8g

Balsamic Chicken Salad

  • 10 oz. pkg. baby salad greens
  • 2 (5 oz.) pkgs. refrigerated sliced grilled chicken breast
  • 1/2 lb. Havarti cheese, cubed
  • 1/2 cup balsamic vinaigrette dressing

Preparation:

Slice chicken breasts into strips. Toss with salad greens, havarti cheese and vinaigrette dressing and serve. 4 servings
Amount Per Serving Calories 449 Calories from Fat 259 % Daily Value* Total Fat 28.8g 44% Saturated Fat 13.9g 69% Cholesterol 121mg 40% Sodium 719mg 30% Total Carbohydrates 9.9g 3% Dietary Fiber 1.7g 7% Sugars 5.0g Protein 37.8g

Mexican Minestrone

  • 2 (15 oz.) cans black beans, rinsed and drained
  • 2 (14 oz.) cans diced tomatoes with green chilies, undrained
  • 1-1/2 cups water
  • 12 oz. can corn, drained
  • 2 red potatoes, cubed
  • 1 cup salsa

Preparation:

Combine all ingredients in 4 quart crockpot. Cover crockpot and cook on low for 6-8 hours until vegetables are tender. Serves 8
Amount Per Serving
Calories 458
Calories from Fat 19
Total Fat 2.1g
Saturated Fat 0.5g
Sodium 729mg
Total Carbohydrates 88.4g
Dietary Fiber 18.4g
Sugars 5.1g
Protein 26.3g

Shrimp and Black Bean Salad

  • 1 (16 ounce) package frozen fully cooked shrimp
  • 1 (15 ounce) cans black beans, rinsed and drained
  • 2 cups frozen white and gold corn
  • 2 cups cherry tomatoes
  • 1 cup chopped tomatoes
  • 1/4 cup lemon juice
  • 1/4 cup olive oil
  • 1/2 cup honey mustard salad dressing
  • butter lettuce leaves

Preparation:

Thaw shrimp as directed on package; remove shells if attached. Place in large bowl with black beans, corn, and both kinds of tomatoes. In small bowl, combine lemon juice and olive oil and mix until blended. Add honey mustard salad dressing and whisk to blend.Pour over shrimp mixture and gently toss. Serve immediately, or cover and chill for 2-4 hours to blend flavors. Serve salad on butter lettuce leaves. 

Calories 543
Calories from Fat 170
Total Fat 18.9g
Saturated Fat 2.8g
Cholesterol 157mg
Sodium 325mg
Total Carbohydrates 62.4g
Dietary Fiber 13.1g
Sugars 9.4g
Protein 33.5g

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