Author Archives: Lea Barlow

Ingredients

• 1  tablespoon  cider vinegar
• 1  teaspoon  Dijon mustard
• 3/4  teaspoon  brown sugar
• 1 1/2  teaspoons  minced fresh garlic, divided
• 1 1/4  teaspoons  dried thyme, divided
• 1  pound  pork tenderloin, trimmed and cut crosswise into 1/4-inch-thick slices
• 3/4  teaspoon  salt, divided
• 3/4  teaspoon  freshly ground black pepper, divided
• 2  tablespoons  all-purpose flour
• 1/4  cup  olive oil, divided
• 1/4  cup  sliced shallots
• 1/4  cup  dried cranberries
• 1/4  cup  cranberry juice cocktail
• 6  cups  baby spinach leaves
• 1  ripe red Anjou pear, thinly sliced

Preparation

1. Combine vinegar, mustard, sugar, 1/2 teaspoon garlic, and 1/4 teaspoon thyme; set aside.

2. Combine pork and remaining 1 teaspoon garlic, remaining 1 teaspoon thyme, 1/2 teaspoon salt, and 1/2 teaspoon pepper; toss well to coat. Sprinkle pork mixture with flour; toss well. Let stand 5 minutes.

3. Heat 1 tablespoon oil in a medium saucepan over medium heat. Add shallots to saucepan; cook 3 minutes or until shallots are tender and lightly browned, stirring occasionally. Add cranberries and juice; cook until liquid is reduced to 2 tablespoons (about 2 minutes). Reduce heat to medium-low. Add vinegar mixture; cook 1 minute. Gradually add 1 tablespoon oil, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon black pepper, stirring well with a whisk. Cover and keep warm.

4. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half of pork to skillet; cook 3 minutes or until browned, turning once. Remove pork from skillet. Repeat procedure with remaining 1 tablespoon oil and remaining pork. Toss pork with 1 tablespoon warm cranberry mixture.

5. Combine spinach and pear in a large bowl. Drizzle with remaining cranberry mixture; toss well to coat. Arrange about 2 cups spinach mixture on each of 4 plates; top evenly with pork.

Written by Lea Barlow • Leave a comment

Ingredients

• 1 1/2  cups  quartered strawberries
• 1/4  cup  Easy Herb Vinaigrette
• 1  tablespoon  finely chopped fresh mint
• 1  (6-ounce) package fresh baby spinach
• 2  tablespoons  sliced almonds, toasted
• 1/4  teaspoon  freshly ground black pepper

Preparation

1. Combine first 4 ingredients in a large bowl; toss gently to coat. Sprinkle with almonds and pepper; serve immediately.

Serves 4

Nutritional Information

Calories: 136 Fat: 10.3g (sat 0.7g,mono 6g,poly 3g) Protein: 2.1g Carbohydrate: 11g  Fiber: 3.6g Cholesterol: 0.0mg

Iron: 1.7mg  Sodium: 113mg  Calcium:  50mg

Source and image:  cookinglight.com

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INGREDIENTS

• 8 ounces top round steak, 3/4 inch thick, trimmed of fat
• 1/2 teaspoon kosher salt
• 1/2 teaspoon freshly ground pepper
• 4 cups mixed Asian greens, or mesclun greens
• 1 cup snow peas, sliced
• 1 cup red bell pepper, sliced
• 1/2 cup shredded red cabbage
• 1/2 cup cilantro leaves, chopped
• 1/3 cup shelled edamame, thawed
• 1/4 cup Sesame Tamari Vinaigrette (recipe follows)

PREPARATION

1. Sprinkle steak with salt and pepper. Coat a small nonstick skillet with cooking spray; place over medium heat. Add the steak and cook about 4 minutes per side for medium-rare. Let rest for (at least 5) minutes before slicing.
2. Combine greens, snow peas, bell pepper, cabbage, cilantro, edamame and vinaigrette in a large bowl. Toss to coat. Divide between 2 plates. Top with the steak. Chicken Variation Substitute 8 ounces chicken tenders for the steak. Cook through, 3 to 4 minutes per side. Shrimp Variation Substitute 8 ounces cooked, peeled shrimp for the steak (omit Step 1).

Serves 2

NUTRITION

Per serving: 328 calories; 9 g fat (2 g sat, 3 g mono); 68 mg cholesterol; 19 g carbohydrates; 42 g protein; 7 g fiber; 679 mg sodium; 949 mg potassium.

Source and image:  eatingwell.com

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INGREDIENTS

• 1 4-ounce can boneless, skinless sardines packed in olive oil, preferably smoked
• 2 tablespoons finely chopped fresh mint
• 2 teaspoons extra-virgin olive oil
• 1/8 teaspoon salt
• 3 slices multigrain bread or 12 slices baguette, preferably whole-grain
• 1/2 medium ripe tomato
• 1 tablespoon very thinly sliced yellow onion

PREPARATION

1. Preheat oven to 350°F.
2. Flake sardines with a fork into a mixing bowl. (The pieces should not be mashed, but should be no bigger than a dime.) Add mint, oil and salt; toss gently to combine.
3. If using whole slices of bread, cut off the crusts and cut each into four triangles. Place the triangles or baguette slices on a baking sheet and bake until crispy and golden brown, 12 to 14 minutes. As soon as you remove them from the oven, rub each slice with the cut side of the tomato. As you progress, the tomato will break down until only the skin remains; discard any remaining tomato.
4. Top each toast with about 1 1/2 teaspoons of the sardine mixture. Top the sardine mixture with a couple of onion slices and serve immediately.

12 toasts

NUTRITION

Per toast: 41 calories; 2 g fat (0 g sat, 1 g mono); 5 mg cholesterol; 3 g carbohydrates; 3 g protein; 1 g fiber; 113 mg sodium; 63 mg potassium.

Source and image: eatingwell.com

Written by Lea Barlow • 1 Comment