Lemon-Pepper Tuna Sandwiches

Lemon-PepperTunaSandwiches_572_xl

Ingredients

  • 6 oz water-packed tuna fish drained
  • 1/2 small uncooked carrot(s), grated
  • 2 Tbsp light mayonnaise
  • 2 Tbsp fresh parsley, chopped
  • 1 medium uncooked shallot(s), minced
  • 1 Tbsp fresh lemon juice
  • 1 tsp lemon zest, or more to taste
  • 1/2 tsp black pepper
  • 4 slice(s) reduced calorie wheat bread, toasted
  • 1/2 cup(s) arugula, baby variety

Instructions

Combine all ingredients, except bread and arugula, in a small bowl; mix well.

Layer 2 slices toast with 1/4 cup arugula and about 1/2 cup tuna salad; top with remaining slices toast and serve.

Serving size: 1 sandwich

 

 

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Portobello “Philly Cheese Steak” Sandwich

3755926

Ingredients

    • 2 teaspoons extra-virgin olive oil
    • 1 medium onion, sliced
    • 4 large portobello mushrooms, stems and gills removed, sliced
    • 1 large red bell pepper, thinly sliced
    • 2 tablespoons minced fresh oregano, or 2 teaspoons dried
    • ½ teaspoon freshly ground pepper
    • 1 tablespoon all-purpose flour
    • ¼ cup vegetable broth, or reduced-sodium chicken broth
    • 1 tablespoon reduced-sodium soy sauce
    • 3 ounces thinly sliced reduced-fat provolone cheese
    • 4 whole-wheat buns, split and toasted
  • Directions

    • 1 Heat oil in a large non-stick skillet over medium-high heat. Add onion and cook, stirring often, until soft and beginning to brown, 2 to 3 minutes. Add mushrooms, bell pepper, oregano and pepper and cook, stirring often, until the vegetables are wilted and soft, about 7 minutes.
    • 2 Reduce heat to low; sprinkle the vegetables with flour and stir to coat. Stir in broth and soy sauce; bring to a simmer. Remove from the heat, lay cheese slices on top of the vegetables, cover and let stand until melted, 1 to 2 minutes.
    • 3 Divide the mixture into 4 portions with a spatula, leaving the melted cheese layer on top. Scoop a portion onto each toasted bun and serve immediately.

Macaroni & Cheese

3756100

Ingredients

    • 8 ounces whole-wheat elbow noodles (2 cups)
    • 1 10-ounce package frozen chopped broccoli
    • 1¾ cups low-fat milk, divided
    • 3 tablespoons flour
    • ½ teaspoon garlic powder
    • ½ teaspoon salt
    • ¼ teaspoon ground white pepper
    • ¾ cup shredded extra-sharp Cheddar cheese
    • ¼ cup shredded Parmesan cheese
    • 1 teaspoon Dijon mustard
  • Directions

    • 1 Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue cooking, stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more.
    • 2 Meanwhile, heat 1½ cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining ¼ cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted.
    • 3 Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring, over medium-low heat, until heated through, about 1 minute.

Pork Chops with Mushrooms & Thyme

3755834

Ingredients

    • 2 5-ounce boneless, center-cut pork loin chops, trimmed and pounded to ¼ inch thick
    • ¼ teaspoon salt
    • ¼ teaspoon freshly ground pepper
    • 1 teaspoon extra-virgin olive oil
    • 1 medium shallot, minced
    • 1½ cups sliced mushrooms, (about 4 ounces)
    • ½ cup dry vermouth
    • 1 teaspoon Dijon mustard
    • 1 teaspoon chopped fresh thyme
  • Directions

    • 1 Sprinkle pork chops with salt and pepper. Coat a large non-stick skillet with cooking spray and place over medium heat. Add the pork chops and cook until browned on both sides and cooked through, 2 to 3 minutes per side. Transfer to 2 serving plates; tent with foil to keep warm.
    • 2 Swirl oil into the pan, add shallot and cook, stirring, until soft, about 30 seconds. Add mushrooms and cook, stirring occasionally, until they soften and begin to brown, about 2 minutes. Add vermouth and cook for 15 seconds. Stir in mustard, thyme and any juices that have accumulated from the pork; cook until the sauce is thickened and slightly reduced, 1 to 2 minutes more. Spoon the sauce over the pork chops and serve immediately.

Orange-Scented Beef Stir-Fry

3755714

Ingredients

    • ½ cup reduced-sodium chicken broth, divided
    • 1 tablespoon cornstarch
    • 2 tablespoons reduced-sodium soy sauce
    • 2 tablespoons orange marmalade
    • 1 tablespoon oyster-flavored sauce
    • 1 tablespoon rice vinegar
    • 1½-2 teaspoons chile-garlic sauce
    • 4 teaspoons canola oil, divided
    • 12 ounces beef top sirloin, trimmed of fat and cut into ¼-inch strips
    • 1 tablespoon minced fresh ginger
    • 1 large onion, slivered (1½-2 cups)
    • 1 small red bell pepper, diced (1 cup)
    • 1 pound broccoli florets, (about 4 cups)
  • Directions

    • 1 Combine ¼ cup broth, cornstarch, soy sauce, marmalade, oyster sauce, vinegar and chile-garlic sauce in a small bowl; mix well.
    • 2 Heat 1 teaspoon oil in a wok or large non-stick skillet over high heat. Add half the beef; stir-fry until browned, about 2 minutes. Transfer to a plate. Stir-fry the remaining beef in 1 teaspoon oil; transfer to the plate.
    • 3 Add the remaining 2 teaspoons oil to the wok. Add ginger and stir-fry until fragrant, 10 to 20 seconds. Add onion; stir-fry for 30 seconds. Add bell pepper and broccoli; stir-fry for 30 seconds. Pour in the remaining ¼ cup broth, cover and cook until the vegetables are crisp-tender, 2 to 4 minutes. Push the vegetables to the sides. Stir the sauce mixture and add it to the wok. Cook, stirring, until the sauce becomes thick and translucent. Stir the vegetables into the sauce and return the beef to the wok; toss to coat. Serve immediately.

Salsa-Black Bean Burgers

4266156

Ingredients

    • ½ cup prepared salsa
    • 2 (15 ounce) cans low-sodium black beans, rinsed
    • 1 cup well-crushed tortilla chips
    • ½ cup grated white onion
    • 1 large egg, beaten
    • 3 tablespoons mayonnaise
    • 4 teaspoons chili powder
    • 2 teaspoons ground cumin
    • ¾ teaspoon salt
    • 3 tablespoons avocado oil or canola oil, divided
    • 8 whole-grain burger buns, toasted
    • ½ cup prepared guacamole
    • 8 slices tomato slices
    • 1 cup sprouts
    • ½ cup thinly sliced red onion
  • Directions

    • 1 Place salsa in a fine-mesh sieve and stir a few times to drain excess liquid. Mash beans with a potato masher in a large bowl until no whole ones remain. Stir in the drained salsa, tortilla chips, grated onion, egg, mayonnaise, chili powder, cumin and salt. Let stand 10 minutes.
    • 2 Form the bean mixture into 8 burgers about 3 inches wide ( ⅓ cup each).
    • 3 Heat 1½ tablespoons oil in a large non-stick skillet over medium-high heat. Reduce heat to medium, add 4 burgers and cook until browned and heated through, 3 to 4 minutes per side. Repeat with the remaining oil and burgers. Serve the burgers on buns with guacamole, tomato slices, sprouts and red onion.
    • To make ahead: Individually wrap cooked burgers and refrigerate for up to 5 days or freeze for up to 3 months. Microwave to reheat.

Curry Scallops & Cilantro Rice

3757963

Ingredients

    • 1 pound dry sea scallops
    • ½ teaspoon curry powder
    • ½ teaspoon salt, divided
    • ¼ teaspoon freshly ground pepper
    • 1 tablespoon butter
    • 3 cups cooked instant or quick-cooking brown rice
    • ½ cup chopped fresh cilantro
    • 3-4 scallions, thinly sliced
    • Juice of 1 lemon

Directions

  • 1 Pat scallops dry and sprinkle both sides with curry powder, ¼ teaspoon salt and pepper. Heat butter in a large nonstick skillet over medium heat until beginning to sizzle. Add the scallops and cook until golden brown, 2 to 3 minutes per side. Remove to a plate.
  • 2 Add cooked rice, cilantro, scallions, lemon juice and the remaining ¼ teaspoon salt to the pan. Cook, stirring, until heated through, about 1 minute. Serve the scallops with the rice.

 

Garlic Pasta with Shrimp

3837239

Ingredients

    • 6 ounces whole-wheat spaghetti
    • 12 ounces peeled and deveined raw shrimp, cut into 1-inch pieces
    • 1 bunch asparagus, trimmed and thinly sliced
    • 1 large red bell pepper, thinly sliced
    • 1 cup fresh or frozen peas
    • 3 cloves garlic, chopped
    • 1¼ teaspoons kosher salt
    • 1½ cups non-fat or low-fat plain yogurt
    • ¼ cup chopped flat-leaf parsley
    • 3 tablespoons lemon juice
    • 1 tablespoon extra-virgin olive oil
    • ½ teaspoon freshly ground pepper
    • ¼ cup toasted pine nuts (see Tip; optional)

Directions

  • 1 Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
  • 2 Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).

To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring, until fragrant, 2 to 4 minutes.

 

Chicken Breasts with Mushroom Cream Sauce

3756769

Ingredients

    • 2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed (see Tip)
    • ½ teaspoon freshly ground pepper
    • ¼ teaspoon salt
    • 1 tablespoon canola oil
    • 1 medium shallot, minced
    • 1 cup thinly sliced shiitake mushroom caps
    • 2 tablespoons dry vermouth, or dry white wine
    • ¼ cup reduced-sodium chicken broth
    • 2 tablespoons heavy cream
    • 2 tablespoons minced fresh chives, or scallion greens
  • Directions

    • 1 Season chicken with pepper and salt on both sides.
    • 2 Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.
    • 3 Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.

Creamy Hamburger Noodle Casserole

4458271

Ingredients

    • 2 bunches scallions, trimmed
    • 8 ounces 90%-lean ground beef
    • 1½ teaspoons canola oil
    • ½ cup bulgur, (see Ingredient Note)
    • 2 cloves garlic, minced
    • 2 8-ounce cans tomato sauce
    • ½ cup water
    • ¼ teaspoon salt, divided
    • Freshly ground pepper, to taste
    • 6 ounces no-yolk whole-wheat egg noodles
    • 1 cup low-fat cottage cheese
    • 1 cup reduced-fat sour cream
    • ¼ cup shredded extra-sharp Cheddar cheese
  • Directions

    • 1 Preheat oven to 350°F. Coat a 2-quart baking dish with cooking spray. Put a large pot of water on to boil.
    • 2 Separate white and green parts of scallions; thinly slice and reserve separately.
    • 3 Cook beef in a large skillet over medium-high heat, breaking up clumps with a wooden spoon, until no longer pink, 3 to 5 minutes. Transfer to a plate lined with paper towels.
    • 4 Wipe out the pan, add oil and reduce heat to medium-low. Add bulgur, garlic and the reserved scallion whites. Cook, stirring, until the scallions soften, 5 to 7 minutes. Add tomato sauce, water and the beef; bring to a simmer. Cover and simmer gently until the bulgur is tender and the sauce is thickened, 15 to 20 minutes. Season with ⅛ teaspoon salt and pepper.
    • 5 Meanwhile, cook noodles until just tender, 6 to 8 minutes or according to package directions. Drain and rinse under cold water.
    • 6 Puree cottage cheese in a food processor until smooth. Transfer to a medium bowl; fold in sour cream and the reserved scallion greens. Season with the remaining ⅛ teaspoon salt and pepper.
    • 7 Spread half the noodles in the prepared pan. Top with half the cottage cheese mixture and half the meat sauce. Repeat with the remaining noodles, cottage cheese and sauce. Sprinkle Cheddar over the top.
    • 8 Bake the casserole until bubbly, 30 to 40 minutes. Let stand for 10 minutes before serving.
  • Bulgur look for it in the natural-foods section of large supermarkets, near other grains