Total Time: 36 mins
Ingredients
* 3 ounce(s) fish, tilapia
* 2 cup(s) rice, long grain, cooked, chilled
* 1 can(s) beans, black, (15 ounces) rinsed and drained
* 2 cup(s) tomato(es), chopped
* 1 cup(s) pepper(s), red, bell, chopped
* 1 cup(s) corn, whole kernel frozen, thawed
* 2 scallion(s) (green onions), thinly sliced
* 2 tablespoon cilantro
* 1 cup(s) salsa
* 4 ounce(s) cheese, Monterey Pepper Jack, with jalapeno chile peppers, cut into 1/4-inch cubes
* lettuce leaves
* 1/2 cup(s) sour cream, light or fat-free
Preparation
1. Place tilapia fillet on hot grill and cook 2 to 3 minutes per side.
2.
In a large bowl, stir together chilled rice, black beans, tomatoes,
sweet pepper, corn, green onions, and cilantro; add picante sauce or
salsa. Toss to coat. If desired, stir in cheese.
3. To serve, line 6 salad bowls or plates with lettuce leaves. Top with rice mixture. Serve with sour cream.
Nutritional Info (Per serving):
Calories: 192, Saturated Fat: 0g, Sodium: 549mg, Dietary Fiber: 5g, Total Fat: 1g, Carbs: 42g, Cholesterol: 2mg, Protein: 9g
Exchanges: Vegetable: 2, Starch: 2
Carb Choices: 2.5
Wednesday, May 6, 2009
Grilled Pork and Pear Salad with Cherry Tomatoes and Rye Crisp bread
Prep Time: 15 mins
Cook Time: 9 mins
Total Time: 24 mins
Ingredients
* 1/2 cup(s) buttermilk
* 2 tablespoon dressing, low-fat mayonnaise-based
* 1 tablespoon frozen apple juice concentrate
* 1 teaspoon mustard, dijon-style
* 1 scallion(s) (green onions), finely chopped
* 1 teaspoon sage, fresh, or 1/4 tsp dried sage
* salt
* pepper, black ground
* 2 pork, boneless loin chops, cut 3/4 inch thick
* 2 teaspoon oil, olive
* 2 teaspoon sage, fresh, or 1 tsp dried sage
* 2 medium pear(s), thinly sliced
* 8 cup(s) lettuce, mixed greens
* 1/4 cup(s) nuts, walnuts, broken
* 1/4 teaspoon salt
* 1/4 teaspoon pepper, black ground
* sage, fresh, (optional)
Preparation
1. For dressing, in a small bowl, stir together buttermilk, mayonnaise dressing, apple or orange juice concentrate, mustard, green onion, and the 1 teaspoon snipped sage or 1/4 teaspoon dried sage. Season to taste with salt and pepper.
2. Preheat broiler. Trim fat from chops. Brush chops with oil. Stir together the 2 teaspoons snipped sage or 1 teaspoon dried sage, the 1/4 teaspoon salt, and the 1/4 teaspoon pepper. Sprinkle sage mixture evenly over all sides of chops; rub in with your fingers. Place chops on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat for 9 to 11 minutes or until done (160°F) and juices run clear, turning once halfway through broiling. Slice chops.
3. To serve, divide salad greens among 4 salad plates. Arrange the pear or apple slices and sliced pork on the greens; drizzle with dressing. If desired, sprinkle with walnuts and garnish with fresh sage leaves.
Nutritional Info (Per serving):
Calories: 251, Saturated Fat: 3g, Sodium: 368mg, Dietary Fiber: 4g, Total Fat: 10g, Carbs: 20g, Cholesterol: 50mg, Protein: 21g
Exchanges: Vegetable: 1, Fruit: 1, Lean Meat: 3, Fat: 1.5
Carb Choices: 1.5
Cook Time: 9 mins
Total Time: 24 mins
Ingredients
* 1/2 cup(s) buttermilk
* 2 tablespoon dressing, low-fat mayonnaise-based
* 1 tablespoon frozen apple juice concentrate
* 1 teaspoon mustard, dijon-style
* 1 scallion(s) (green onions), finely chopped
* 1 teaspoon sage, fresh, or 1/4 tsp dried sage
* salt
* pepper, black ground
* 2 pork, boneless loin chops, cut 3/4 inch thick
* 2 teaspoon oil, olive
* 2 teaspoon sage, fresh, or 1 tsp dried sage
* 2 medium pear(s), thinly sliced
* 8 cup(s) lettuce, mixed greens
* 1/4 cup(s) nuts, walnuts, broken
* 1/4 teaspoon salt
* 1/4 teaspoon pepper, black ground
* sage, fresh, (optional)
Preparation
1. For dressing, in a small bowl, stir together buttermilk, mayonnaise dressing, apple or orange juice concentrate, mustard, green onion, and the 1 teaspoon snipped sage or 1/4 teaspoon dried sage. Season to taste with salt and pepper.
2. Preheat broiler. Trim fat from chops. Brush chops with oil. Stir together the 2 teaspoons snipped sage or 1 teaspoon dried sage, the 1/4 teaspoon salt, and the 1/4 teaspoon pepper. Sprinkle sage mixture evenly over all sides of chops; rub in with your fingers. Place chops on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat for 9 to 11 minutes or until done (160°F) and juices run clear, turning once halfway through broiling. Slice chops.
3. To serve, divide salad greens among 4 salad plates. Arrange the pear or apple slices and sliced pork on the greens; drizzle with dressing. If desired, sprinkle with walnuts and garnish with fresh sage leaves.
Nutritional Info (Per serving):
Calories: 251, Saturated Fat: 3g, Sodium: 368mg, Dietary Fiber: 4g, Total Fat: 10g, Carbs: 20g, Cholesterol: 50mg, Protein: 21g
Exchanges: Vegetable: 1, Fruit: 1, Lean Meat: 3, Fat: 1.5
Carb Choices: 1.5
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