Grilled Beef Tenderloin & Escarole

Ingredients:

• 1 cup grape tomatoes
• 2 tablespoons extra-virgin olive oil, divided
• 2 tablespoons finely shredded Parmesan cheese, divided
• 1 tablespoon balsamic vinegar
• 1 tablespoon chopped fresh basil
• 3/4 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 1 clove garlic, minced
• 2 large heads escarole or romaine lettuce, outermost leaves removed
• 1 pound beef tenderloin (filet mignon) or sirloin steak, trimmed and cut into 4 steaks, 1-1 1/2 inches thick

Preparation:

1. Preheat grill to medium-high.

2. Place tomatoes, 1 tablespoon oil, 1 tablespoon Parmesan, vinegar, basil, 1/4 teaspoon salt and 1/4 teaspoon pepper in a food processor or blender; pulse until coarsely chopped. Transfer to a small bowl; set aside. Combine the remaining 1 tablespoon oil and garlic in another small bowl.

3. Leaving the root ends intact, cut escarole (or romaine) heads into quarters (the root will keep the leaves from falling apart); brush the cut sides with the garlic-oil mixture and sprinkle with 1/4 teaspoon salt. Season both sides of steak with the remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Pat the remaining 1 tablespoon Parmesan onto both sides of the steak.

4. Oil the grill rack. Grill the escarole (or romaine), turning occasionally, until the inner leaves have softened and the outer leaves have begun to char, about 4 minutes total. Transfer to a cutting board to cool. Grill the steaks, turning once, until desired doneness, 8 to 12 minutes total for medium.

5. Cut the root ends off the escarole (or romaine) and discard. Chop the leaves into bite-size pieces. Serve the steak and grilled greens drizzled with the reserved tomato vinaigrette.

Nutrition Information:

Per serving: 302 calories; 16 g fat (4 g sat, 9 g mono); 78 mg cholesterol; 11 g carbohydrate; 30 g protein; 8 g fiber; 601 mg sodium; 1,299 mg potassium.

Nutrition Bonus:

Vitamin A (120% daily value), Folate (96% dv), Vitamin C (35% dv), Iron (25% dv), Calcium (20% dv).

Salsa Roasted Salmon

Ingredients:

• 1 medium plum tomato, roughly chopped
• 1/2 small onion, roughly chopped
• 1 clove garlic, peeled and quartered
• 1 small jalapeño pepper, seeded and roughly chopped
• 1 teaspoon cider vinegar
• 1/2 teaspoon chili powder
• 1/4 teaspoon ground cumin
• 1/4 teaspoon salt
• 2 or 3 dashes hot sauce
• 8 ounces center-cut salmon fillet, skinned and cut into 2 portions

Preparation:

1. Preheat oven to 400°F.

2. Place tomato, onion, garlic, jalapeño, vinegar, chili powder, cumin, salt and hot sauce to taste in a food processor; process until finely chopped and uniform.

3. Place salmon in a medium roasting pan; spoon the salsa on top. Roast until the salmon is just cooked through, 12 to 15 minutes.

Nutrition Information:

Per serving: 229 calories; 13 g fat (3 g sat, 4 g mono); 67 mg cholesterol; 4 g carbohydrate; 23 g protein; 1 g fiber; 376 mg sodium; 548 mg potassium.

Nutrition Bonus:

Selenium (60% daily value), Vitamin C (20% dv), Potassium (16% dv), Vitamin A (15% dv).

Spicy Thai Shrimp Salad

Ingredients:

• 2 tablespoons lime juice
• 4 teaspoons fish sauce
• 1 tablespoon canola oil
• 2 teaspoons light brown sugar
• 1/2 teaspoon crushed red pepper
• 1 pound cooked and peeled small shrimp
• 1 cup thinly sliced red, yellow and/or orange bell pepper
• 1 cup seeded and thinly sliced cucumber
• 1/4 cup mixed chopped fresh herbs, such as basil, cilantro and/or mint

Preparation:

Whisk lime juice, fish sauce, oil, brown sugar and crushed red pepper in a large bowl. Add shrimp, bell pepper, cucumber and fresh herbs; toss to coat.

Nutrition Information:

Per serving: 170 calories; 5 g fat (1 g sat, 2 g mono); 221 mg cholesterol; 6 g carbohydrate; 25 g protein; 1 g fiber; 652 mg sodium; 315 mg potassium.

Nutrition bonus:

Vitamin C (60% daily value), Vitamin A (25% dv), Iron (21% dv).

Salt & Pepper Prawns

Ingredients:

• 1/4 cup lime juice
• 4 teaspoons reduced-sodium soy sauce
• 4 teaspoons sesame oil
• 1 teaspoon sugar
• 6 cups cabbage, preferably napa, thinly sliced (about 1/2 head)
• 2 small red or orange bell peppers, very thinly sliced
• 1/4 cup rice flour or cornstarch
• 1/2 teaspoon kosher salt
• 1 teaspoon freshly ground pepper
• 1 teaspoon five-spice powder
• 1 1/3 pounds raw shrimp (21-25 per pound), peeled and deveined
• 2 tablespoons canola oil
• 2 jalapeno peppers, seeded and minced

Preparation:

1. Whisk lime juice, soy sauce, sesame oil and sugar in a large bowl until the sugar is dissolved. Add cabbage and bell peppers; toss to combine.

2. Combine rice flour, salt, pepper and five-spice powder in a medium bowl. Add shrimp and toss to coat in spice mixture. Heat oil in a large nonstick skillet over medium-high heat.

3. Add the shrimp and cook, stirring often, until pink and curled, 3 to 4 minutes. Add jalapenos and cook until the shrimp are cooked through, about 1 minute more.

4. Serve the slaw topped with the shrimp.

Nutrition Information:

Per serving: 345 calories; 15 g fat (2 g sat, 7 g mono); 226 mg cholesterol; 20 g carbohydrate; 33 g protein; 3 g fiber; 554 mg sodium; 404 mg potassium.

Nutrition Bonus:

Vitamin C (190% daily value), Selenium (83% dv), Vitamin A (60% dv), Iron (25% dv).

BBQ Chicken Burritos

Ingredients:

• 1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)
• 1/2 cup prepared barbecue sauce
• 1 cup canned black beans, rinsed
• 1/2 cup frozen corn, thawed, or canned corn, drained
• 1/4 cup reduced-fat sour cream
• 4 leaves romaine lettuce
• 4 10-inch whole-wheat tortillas
• 2 limes, cut in wedges

Preparation:

1. Place a large nonstick skillet over medium-high heat. Add chicken, barbecue sauce, beans, corn and sour cream; stir to combine. Cook until hot, 4 to 5 minutes.

2. Assemble the wraps by placing a lettuce leaf in the center of each tortilla and topping with one-fourth of the chicken mixture; roll as you would a burrito.

3. Slice in half diagonally and serve warm, with lime wedges.

Nutrition Information:

Per serving: 353 calories; 9 g fat (3 g sat, 3 g mono); 82 mg cholesterol; 40 g carbohydrate; 33 g protein; 5 g fiber; 579 mg sodium.

Nutrition Bonus:

Fiber (24% daily value), Iron (20% dv).

Easy Sauteed Fish Fillets

Ingredients:

• 1/3 cup all-purpose flour
• 1/2 teaspoon salt
• Freshly ground pepper to taste
• 1 pound sole, haddock or other white fish fillets, cut into 4 portions
• 1 tablespoon extra-virgin olive oil

Preparation:

1. Combine flour, salt and pepper in a shallow dish; thoroughly dredge fillets (discard any leftover flour).

2. Heat oil in a large nonstick skillet over medium-high heat. Add the fish, working in batches if necessary, and cook until lightly browned and just opaque in the center, 3 to 4 minutes per side. Serve immediately.

Nutrition Information:

Per serving: 175 calories; 5 g fat (1 g sat, 3 g mono); 54 mg cholesterol; 9 g carbohydrate; 23 g protein; 0 g fiber; 383 mg sodium; 421 mg potassium.

Nutrition Bonus:

Selenium (53% daily value).

Manhattan Clam Chowder

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 1 large onion, diced
• 1 bulb fennel, cored and finely diced, plus 1/4 cup chopped feathery fronds
• 4 cloves garlic, minced
• 1 teaspoon dried thyme leaves
• 3 1/2 cups diced cooked potatoes, preferably red-skinned
• 2 15-ounce cans diced tomatoes
• 2 14-ounce cans reduced-sodium chicken broth
• 3/4 cup white wine
• 1/2 teaspoon freshly ground pepper
• 1/4 teaspoon salt
• 1 pound minced shucked clams

Preparation:

1. Heat oil in a Dutch oven over medium heat. Add onion, diced fennel, garlic and thyme. Cover and cook, stirring occasionally, until just soft and beginning to brown, 6 to 8 minutes.

2. Stir in potatoes, tomatoes, broth, wine, pepper and salt. Bring to a simmer and cook, stirring occasionally, until the vegetables are tender, 8 to 10 minutes. Stir in clams, any clam juice and the fennel fronds; cook until just heated through, 1 to 2 minutes.

Nutrition Information:

Per serving: 319 calories; 4 g fat (1 g sat, 2 g mono); 53 mg cholesterol; 38 g carbohydrate; 25 g protein; 5 g fiber; 604 mg sodium; 1134 mg potassium.

Nutrition Bonus:

Iron (130% daily value), Vitamin C (90% dv), Selenium (71% dv), Potassium (32% dv), Vitamin A (20% dv), Zinc (17% dv).

Skillet-Roasted Strip Steaks with Pebre Sauce & Avocado

Ingredients:

Pebre sauce

• ½ cup finely chopped sweet onion
• 1 medium-large tomato, seeded and diced
• 1/3 cup chopped fresh cilantro
• 2 tablespoons minced jalapeño or serrano pepper
• 2 tablespoons red-wine or cider vinegar
• 1 clove garlic, minced
• 1/4 teaspoon kosher salt

Steak

• 3/4 teaspoon paprika
• 3/4 teaspoon ground cumin
• 3/4 teaspoon dried oregano
• 3/4 teaspoon kosher salt, divided
• 1/2 teaspoon ground pepper
• 2-- 8 to 10-ounce New York strip (top loin) steaks, trimmed
• 2 teaspoons canola oil
• 2 avocados, pitted and peeled

Preparation:

1. To prepare Pebre Sauce: Place onion in a medium bowl, cover with ice water and let soak for 10 to 20 minutes. Drain. Combine the onion, tomato, cilantro, jalapeño (or serrano), vinegar, garlic and 1/4 teaspoon salt in a medium bowl.

2. Preheat oven to 325°F.

3. To prepare steak: Mix paprika, cumin, oregano, 1/2 teaspoon salt and pepper in a small bowl. Rub the spice mixture evenly over both sides of steaks.

4. Heat oil in a large ovenproof skillet, such as cast iron, over medium-high. Add the steaks and cook just until browned, 1 to 2 minutes per side. Transfer the pan to the oven and roast the steaks 5 to 7 minutes for medium-rare, depending on thickness. Transfer to a clean cutting board. Tent with foil and let rest for 5 minutes.

5. Meanwhile, mash avocados with the remaining 1/4 teaspoon salt in a small bowl.

6. Carve the steak into thin slices. Serve with the avocado and Pebre Sauce.

Nutrition Information:

Per serving: 344 calories; 23 g fat (4 g sat, 13 g mono); 49 mg cholesterol; 13 g carbohydrate; 25 g protein; 8 g fiber; 337 mg sodium; 899 mg potassium.

Nutrition Bonus:

Zinc (33% daily value), Vitamin C (30% dv), Potassium (26% dv), Folate (25% dv).

Pork Tenderloin "Rosa di Parma"

Ingredients:

• 2 teaspoons finely chopped fresh sage
• 1 1/2 teaspoons minced garlic
• 1 teaspoon finely chopped fresh rosemary
• 1 teaspoon kosher salt
• 1 teaspoon freshly ground pepper
• 2 pork tenderloins (1-1 1/4 pounds each), trimmed
• 4 thin slices Italian Parma ham (Prosciutto di Parma), divided
• 1 cup freshly grated Parmigiano-Reggiano cheese, divided
• 3 teaspoons extra-virgin olive oil, divided

Preparation:

1. Combine sage, garlic, rosemary, salt and pepper in a small bowl. Set aside.

2. Preheat oven to 450°F.

3. You’re going to double butterfly the tenderloins, so they can be flattened, stuffed and rolled. To do that, you’ll make two long horizontal cuts, one on each side, dividing the tenderloin in thirds without cutting all the way through. Working with one tenderloin at a time, lay it on a cutting board. Holding the knife blade flat, so it’s parallel to the board, make a lengthwise cut into the side of the tenderloin one-third of the way down from the top, stopping short of the opposite edge so that the flaps remain attached. Rotate the tenderloin 180°. Still holding the knife parallel to the cutting board, make a lengthwise cut into the side opposite the original cut, starting two-thirds of the way down from the top of the tenderloin and taking care not to cut all the way through. Open up the 2 cuts so you have a large rectangle of meat. Use the heel of your hand to gently flatten the meat to about 1/2 inch thick.

4. Cover each butterflied tenderloin with 2 of the ham slices, then spread 1/2 cup Parmigiano-Reggiano over the ham, leaving a 1-inch border. Starting with a long side, roll up each tenderloin so the stuffing is in a spiral pattern; then tie the roasts at 2-inch intervals with kitchen string.

5. Lightly brush the roasts all over with 1 1/2 teaspoons oil then rub with the reserved herb mixture. Heat the remaining 1 1/2 teaspoons oil in a large, heavy, ovenproof skillet over medium-high heat. Add the roasts, bending to fit if necessary, and cook, turning often, until the outsides are browned, 3 to 5 minutes total.

6. Transfer the pan to the oven and roast, checking often, until the internal temperature reaches 145°F, 15 to 20 minutes. Transfer to a cutting board, tent with foil and let rest for 5 minutes. To serve, remove the string and cut the pork into 1-inch-thick slices.

Nutrition Information:

Per serving: 181 calories; 8 g fat (3 g sat, 2 g mono); 64 mg cholesterol; 1 g carbohydrate; 25 g protein; 0 g fiber; 526 mg sodium; 282 mg potassium.

Nutrition Bonus:

Selenium (44% daily value), Calcium (15% dv).