One-pot Mexicala bowtie pasta
Servings: 4
Preparation time: 10 minutes
Cooking time: about 10 minutes
INGREDIENTS
8 ounces bowtie pasta
1 (16-ounce) jar salsa
3 cups water
1 1/2 cups rinsed reduced-sodium black beans
1 (8.5-ounce) can corn, rinsed
4 tablespoons butter
2 to 3 teaspoons chili powder
1 teaspoon cumin
1/2 teaspoon coarse salt
1 cup shredded Mexican-blend cheese
1 sliced green onion
In a Dutch oven, combine pasta, salsa, water, beans, corn, butter, chili powder, cumin and salt. Bring to a boil on medium high. Simmer, stirring occasionally, 10 minutes or until pasta is al dente and a brothy sauce has formed. Spoon into bowls; top with shredded cheese and green onion.
Per serving: 599 calories, 21 grams protein, 22 grams fat (33 percent calories from fat), 12.5 grams saturated fat, 82 grams carbohydrate, 56 milligrams cholesterol, 993 milligrams sodium, 8 grams fiber. Carb count: 5.5.
Oven-grilled reubens
Servings: 6
Preparation time: 15 minutes
Cooking time: 15 to 20 minutes
INGREDIENTS
2 cups refrigerated sauerkraut, rinsed and drained
3/4 teaspoon caraway seeds
3/4 cup Thousand Island dressing
12 slices rye bread (without caraway seeds)
6 (1-ounce) slices Swiss cheese
1 pound shaved corned beef
Heat oven to 350 degrees. Mix together sauerkraut and caraway seeds. Spread dressing on one side of each bread slice. To 6 slices, add cheese, sauerkraut mixture and corned beef. Top with remaining 6 slices of bread (dressing side down). Coat a rimmed baking pan with cooking spray and arrange sandwiches on pan. Coat bottom of a second baking pan with spray; put coated side down on sandwiches and press lightly. Bake 15 to 20 minutes or until golden. Check after 10 minutes.
NOTE: To reduce sodium, substitute sliced turkey for corned beef.
Per serving: 510 calories, 32 grams protein, 26 grams fat (45 percent calories from fat), 9.1 grams saturated fat, 41 grams carbohydrate, 82 milligrams cholesterol, 1,731 milligrams sodium, 5 grams fiber. Carb count: 2.5.
Garlicky tortellini, spinach and tomato soup
Servings: 4
Preparation time: less than 10 minutes
Cooking time: about 10 minutes
INGREDIENTS
2 tablespoons unsalted butter
6 to 8 cloves garlic, chopped
4 cups unsalted vegetable broth
6 to 8 ounces fresh or frozen cheese tortellini
1 (14 1/2-ounce) can no-salt-added diced tomatoes with liquid
10 ounces fresh spinach, stems removed, coarsely chopped
8 to 10 fresh basil leaves, coarsely chopped
Freshly grated Parmigiano-Reggiano cheese for garnish
Melt butter in a Dutch oven on medium high. Add garlic and cook about 2 minutes or until fragrant. Add broth; bring to a boil. Add tortellini and cook about 5 minutes for frozen or less if fresh. Add tomatoes, reduce heat to simmer and cook just until pasta is tender. Stir in spinach and basil; cook 1 to 2 minutes or until wilted. Sprinkle with grated cheese before serving.
Per serving: 251 calories, 9 grams protein, 9 grams fat (31 percent calories from fat), 5.1 grams saturated fat, 35 grams carbohydrate, 31 milligrams cholesterol, 461 milligrams sodium, 4 grams fiber. Carb count: 2.5.
Pork roast with apricot ginger glaze
Heat oven to 350 degrees. Combine 2 teaspoons less-sodium seasoned salt and 1 teaspoon dried thyme. Rub on all sides of a 2-pound boneless pork loin roast. Bake 20 minutes per pound or until internal temperature is 145 degrees.
Meanwhile, combine 1/2 cup apricot preserves, 2 teaspoons Worcestershire sauce and 3/4 teaspoon ground ginger. Coat roast with apricot mixture the last 10 minutes of baking. Remove roast from oven and tent with foil; let stand 3 minutes. Slice and serve.
Baked pork with corn and sweet potatoes
Heat oven to 350 degrees. Coat a 7-by-11-inch baking dish with cooking spray. In a large bowl, combine 1 (10 3/4-ounce) can condensed low-fat broccoli cheese soup, 1 (16-ounce) can rinsed no-salt-added corn, 1 1/2 cups chopped cooked (leftover) pork, 2 diced cooked (leftover) sweet potatoes, 1/2 cup 1% milk and 2 beaten eggs. Stir until blended; spoon into baking dish. Bake 25 minutes or until a knife inserted in center comes out clean.
Hawaiian flank steak
Combine 1 (6-ounce) can pineapple juice with 3 tablespoons honey, 1 tablespoon soy sauce, 2 tablespoons chopped green onions and 1 teaspoon garlic powder in a shallow dish. Add 1-pound flank steak; turn to coat. Cover and marinate 15 minutes in refrigerator. Remove from refrigerator; pour marinade into a small pan; grill or broil steak 10 minutes on each side for medium doneness. Stir 2 teaspoons cornstarch into marinade in pan; bring to a boil for 1 minute. Stir until hot and slightly thick; serve sauce with steak.
