Orange Vinaigrette

Yield: 3/4 cup

Ingredients
1/4 cup fresh orange juice
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 teaspoon grated orange rind
1 teaspoon Dijon mustard
1/2 cup olive oil

Preparation
Whisk together first 5 ingredients; gradually whisk in olive oil until well blended.

Balsamic Vinaigrette

Ingredients
1/2 cup basil leaves
1/3 cup balsamic vinegar or sherry vinegar
1/3 cup finely chopped shallots
1/4 cup water
2 tablespoons honey
1 tablespoon olive oil
1/4 teaspoon freshly ground black pepper

Preparation
Place of the all ingredients in a blender; process until smooth.
Note: Vinaigrette will keep in the refrigerator for up to a week.

Mustard Vinaigrette

Yield: Makes 3/4 cup

Ingredients
2 tablespoons red wine vinegar
1 tablespoon fresh lemon juice
1 tablespoon Dijon mustard
2 teaspoons minced garlic
9 tablespoons olive oil
1/8 teaspoon kosher salt
1/8 teaspoon freshly ground pepper

Preparation
Combine first 4 ingredients in a bowl. Whisk in oil; stir in salt and pepper.

Maple-Cider Vinaigrette

Ingredients
1/3 cup cider vinegar
2 tablespoons pure maple syrup
1 tablespoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon pepper
2/3 cup olive oil

Whisk together first 5 ingredients. Gradually whisk in oil until completely blended. Cover and refrigerate up to 3 days.

Curried Squash & Chicken Soup

Red Thai curry paste adds heat and depth of flavor to this simple soup. If you like, omit the chicken and spinach to make an even simpler first-course soup.

2 servings, 1 3/4 cups each
Active Time: 15 minutes
Total Time: 20 minutes

Ingredients
1 10-ounce package frozen pureed winter squash
1/2 cup lite coconut milk, (see Tips for Two)
1/2 cup water
8 ounces boneless, skinless chicken breast, thinly sliced
1 6-ounce bag baby spinach
2 teaspoons lime juice
2 teaspoons brown sugar
1/2-1 teaspoon Thai red curry paste, (see Note)
1/4 teaspoon salt

Preparation
Heat squash, coconut milk and water in a medium saucepan over medium-high heat. Cook, stirring occasionally, until the squash defrosts, about 10 minutes. Add chicken, reduce heat to medium and simmer, stirring occasionally, for 3 minutes. Stir in spinach, lime juice, sugar, curry paste to taste and salt and continue cooking until the chicken is cooked through, about 3 minutes longer.

Tips & Notes
Tips for Two: Refrigerate coconut milk for up to 4 days or freeze for up to 2 months. Drizzle on sliced fresh fruit; use as some of the liquid for cooking rice.
Note: Red curry paste is a blend of chile peppers, garlic, lemongrass and galangal (a root with a flavor similar to ginger). Look for it in jars or cans in the Asian section of the supermarket or specialty stores.

Nutrition
Per serving: 274 calories; 7 g fat (4 g sat, 1 g mono); 63 mg cholesterol; 22 g carbohydrates; 28 g protein; 6 g fiber; 453 mg sodium; 1288 mg potassium.

Nutrition Bonus: Vitamin A (310% daily value), Vitamin C (70% dv), Folate (49% dv), Potassium (37% dv).

Exchanges: 1 starch, 2 vegetable, 3 very lean meat, 1 fat

From: http://www.eatingwell.com/recipes/curried_squash_chicken_soup.html

Apple-&-Leek-Stuffed Pork Tenderloin

Active Time: 1 hour 10 minutes
Total Time: 1 hour 10 minutes
4 servings

Ingredients
2 tablespoons extra-virgin olive oil, plus 1 teaspoon, divided
1 cup chopped leek, white and light green parts only, rinsed
1 sweet apple, such as Braeburn, Honeycrisp or Macoun, peeled and chopped
1 teaspoon chopped fresh thyme, plus 1 sprig, divided
3/4 teaspoon salt, divided
3/4 teaspoon freshly ground pepper, divided
1-1 1/4 pounds pork tenderloin, trimmed
2 cloves garlic, peeled
1/2 cup applejack or apple brandy
2 cups apple cider
2 teaspoons cornstarch
2 teaspoons Dijon mustard

Preparation

1. Preheat oven to 450°F.
2. Heat 1 tablespoon oil in a large skillet over medium heat. Add leek and cook, stirring, until beginning to soften, about 3 minutes. Add apple, chopped thyme, 1/2 teaspoon salt and 1/4 teaspoon pepper and cook, stirring occasionally, until the apple is beginning to soften, about 2 minutes. Transfer the mixture to a bowl to cool. Rinse out the pan.
3. To butterfly the tenderloin, lay it on a large cutting board. Holding the knife blade flat and parallel to the board, make a lengthwise cut through the center of the meat, stopping short of the opposite edge so that the tenderloin remains in one piece. Open as you would a book.
4. Cover with plastic wrap. With a meat mallet, rolling pin or heavy pan, pound the pork to an even 1/4-inch thickness.
5. Spread the apple mixture in the center of the pork, leaving a 1-inch border all around.
6. Starting at a long side, roll up the pork to enclose the filling. To keep the stuffing from falling out during roasting, fold in about 1 inch of the two short ends. Tie kitchen string firmly lengthwise around the roast to secure the two ends. Then tie it crosswise with string at 2-inch intervals. Lightly brush the roast with 1teaspoon oil and sprinkle with the remaining 1/4 teaspoon salt and 1/2 teaspoon pepper.
7. Heat the remaining 1 tablespoon oil in the skillet over medium-high heat. Reduce the heat to medium and brown the roast on all sides, about 4 minutes total. Transfer the roast to a rimmed baking sheet (set the pan aside). Place in the oven and roast until an instant-read thermometer inserted into the thickest part registers 145°F, about 15 minutes. Let rest on a clean cutting board for 5 minutes.
8. Meanwhile, prepare the sauce. Crush garlic with the flat side of a knife. Return the pan to medium-high heat. Add applejack (or apple brandy), thyme sprig and the garlic; bring to a boil and cook for 1 minute. Whisk cider and cornstarch and add to the pan. Return to a boil and cook, stirring occasionally, until thickened and reduced by just over half (to about 3/4 cup), 8 to 10 minutes. Remove from the heat; discard the garlic and thyme. Whisk in mustard and any juice from the baking sheet. Slice the pork and serve with the sauce.
   
   Nutrition
   Per serving: 366 calories; 11 g fat (2 g sat, 7 g mono); 74 mg cholesterol; 27 g carbohydrates; 24 g protein; 1 g fiber; 561 mg sodium; 534 mg potassium.
   
   2 Carbohydrate Serving
   
   Exchanges: 1 vegetable, 1 1/2 fruit, 3 lean meat, 1 fat
   

Creamy Feta-Spinach Dip

We've updated the classic spinach dip by adding tangy feta and omitting the artichokes and much of the fat.

Yield
2 cups (serving size: 1/4 cup)

Ingredients
1 (8-ounce) carton plain low-fat yogurt
3/4 cup (3 ounces) crumbled feta cheese
1/4 cup (2 ounces) 1/3-less-fat cream cheese, softened
1/4 cup low-fat sour cream
1 garlic clove, crushed
1 1/2 cups finely chopped spinach
1 tablespoon minced fresh or 1 teaspoon dried dill
1/8 teaspoon black pepper
Fresh Dill (optional)
Preparation
Spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch thickness. Cover with additional paper towels, and let stand 5 minutes. Scrape into the bowl of a food processor using a rubber spatula. Add the cheeses, sour cream, and garlic, and process until smooth, scraping sides of bowl once. Spoon yogurt mixture into a medium bowl, and stir in the spinach, minced dill, and pepper. Cover and chill. Garnish with fresh dill, if desired.

Nutritional Information
Calories:78 (62% from fat)
Fat:5.4g (sat 3.4g,mono 1.4g,poly 0.2g)
Protein:4.2g
Carbohydrate:3.6g
Fiber:0.4g
Cholesterol:20mg
Iron:0.4mg
Sodium:178mg
Calcium:130mg

Jim Fobel, Cooking Light, JANUARY 2000

Orange Chipotle-Spiced Pecan Mix

Prepare a batch of this smoky-sweet mix to have on hand when visitors drop by. Or pack them into handsome jars to give as gifts.

Yield
2 1/2 cups (serving size: 2 tablespoons)

Ingredients
1 tablespoon grated orange rind
1 tablespoon fresh orange juice
1 large egg white
2 cups pecan halves
1 tablespoon dark brown sugar
1 teaspoon kosher salt
1/2 teaspoon ground chipotle chile pepper
Cooking spray
1/2 cup sweetened dried cranberries

Preparation
1. Preheat oven to 225°.
2. Combine first 3 ingredients in a medium bowl; stir with a whisk. Stir in pecans. Combine sugar, salt, and pepper. Add to pecan mixture; toss well. Spread mixture in a single layer on a jelly-roll pan coated with cooking spray. Bake at 225° for 1 hour, stirring occasionally. Remove from oven; cool completely. Stir in cranberries.

Note: Store in an airtight container for up to one week.

Nutritional Information
Calories:
91 (76% from fat)
Fat:
7.7g (sat 0.7g,mono 4.6g,poly 2.4g)
Protein:
1.2g
Carbohydrate:
4.8g
Fiber:
0.8g
Cholesterol:
0.0mg
Iron:
0.3mg
Sodium:
98mg
Calcium:
1mg
Laura Zapalowski, Cooking Light, NOVEMBER 2008

Feijoada Recipe

This hearty Feijoada stew is the national dish of Brazil. It's loaded with black beans, pork, bacon, sausage, ham, and beef. Plan ahead to soak the beans overnight. This recipe takes some time to cook, but the result is well worth it.

Prep Time: 30 minutes

Cook Time: 3 hours,

Ingredients:

2 cups (1 pound) black beans, rinsed and picked over

3/4 pound pork butt or shoulder, trimmed of fat

6 ounces slab bacon

1/2 pound smoked pork sausages

1/2 pound hot Portuguese sausage such as linguica

1 or 2 pounds ham hock or shank, cut into 1-inch rounds

1 large yellow onion, chopped

2 to 4 ounces dried beef carne seca, minced (optional; see Note)

.

For the Seasonings:

3 garlic cloves, minced and sauteed in 1 tablespoon vegetable oil

6 green onions, including tops, chopped

1 yellow onion, chopped

Large handful of chopped fresh parsley (about 1/2 cup)

2 bay leaves, crumbled

1-1/2 tablespoons dried oregano, crushed

Salt and ground black pepper

Chopped fresh cilantro or parsley

Preparation:

Soak the black beans overnight in water to cover by several inches. Drain.

Place the drained black beans in a saucepan and add water to cover by 3 inches. Bring to a boil, reduce the heat to low, cover, and simmer until the beans are tender, 2 to 2-1/2 hours. Add additional water as needed to keep the beans covered.

While the black beans are cooking, prepare the meats. Preheat an oven to 375 degrees F. Dice the pork butt or shoulder and the bacon into 1/2-inch cubes. Place the pork, whole sausages, and bacon in a large baking pan. Roast until well done. The sausages will be ready after 35 to 40 minutes and the other meats after 45 to 60 minutes.

Cook the ham hock at the same time as the meats are roasting. In a saucepan, combine the ham hock rounds and onion with water to cover. Bring to a boil, reduce the heat to a simmer, and cook until tender, about 1 hour. Remove the ham hock rounds from the water and remove the meat from the bones, if desired; set aside. Or leave the rounds intact for serving alongside the black beans. Strain the cooking liquid into a bowl. Add the strained onions from the liquid to the beans. Add the cooking liquid to the beans if needed to keep them immersed.

Once the black beans are almost cooked, check to make sure there is plenty of cooking liquid in the pot. It should be rather soupy at this point. Stir in the beef carne seca. Cut the sausages into rounds and add them and all the other cooked meats to the pot. Then add all of the seasonings to the pot, including salt and pepper to taste. Simmer for another 30 minutes, or until the beans are very tender.

Taste and adjust the seasonings. Sprinkle with chopped cilantro or parsley just before serving.

NOTE: Using dried beef adds complexity to the richness of this dish, but its inclusion is optional. If dried beef isn't available at your butcher, Armour makes a ground compressed dried beef sold in 2-1/2-ounce jars. Soak it in warm water to cover for 15 minutes to rinse off some of the salt.

Yield: 8 servings

Per serving: Calories: 665, Fat: 34g, Carbohydrates: 45g, Cholesterol: 107mg, Sodium: 801mg, Protein: 45g, Fiber: 12g, % Cal. from Fat: 46%, % Cal. from Carbs: 27%

Basil and Parmesan Dip

Basil and Parmesan are a classic flavor combination typically found in pesto. We've added sour cream to create a creamy alternative to snack on. Use sweet Italian or lemon basil.

Yield
8 servings (serving size: 2 1/2 tablespoons dip and 8 pita chips)

Ingredients
4 (6-inch) pitas
Cooking spray
1/2 teaspoon freshly ground black pepper, divided
1/4 teaspoon salt
1 cup lightly packed basil leaves (about 1/2 ounce)
3/4 cup finely grated Parmigiano-Reggiano cheese
3/4 cup reduced-fat sour cream (you can also use Greek Yogurt)
2 teaspoons fresh lemon juice
1 garlic clove, minced
Basil sprigs (optional)
Preparation
1. Preheat oven to 375°.

2. Split pitas; cut each half into 8 wedges. Place wedges on a baking sheet. Coat with cooking spray; sprinkle with 1/4 teaspoon pepper and salt. Bake at 375° for 12 minutes or until crisp.

3. Combine remaining 1/4 teaspoon pepper, basil, and next 4 ingredients (through garlic) in a blender or food processor; process until smooth. Scrape into a serving bowl using a rubber spatula. Garnish with basil sprigs, if desired. Serve with pita chips.

Nutritional Information
Calories:153
Fat:5.3g (sat 3.1g,mono 0.7g,poly 0.3g)
Protein:6.8g
Carbohydrate:19.1g
Fiber:0.9g
Cholesterol:18mg
Iron:1.1mg
Sodium:362mg
Calcium:156mg
Joanne Weir, Cooking Light, JULY 2009