INGREDIENTS

• 2 large ripe tomatoes
• 1 large jalapeño pepper
• 2 small cloves garlic, chopped
• 1/2-1 teaspoon salt

PREPARATION

1. Preheat grill to high (or preheat broiler).
2. Grill tomatoes and jalapeño, turning frequently, until charred, 10 minutes for the tomatoes, about 5 minutes for the jalapeño. (To broil, place on a baking sheet and broil about 4 inches from the heat, turning once or twice, until charred, 8 to 10 minutes total.)
3. When cool enough to handle, core the tomatoes and remove the stem from the jalapeño. Place in a food processor along with garlic; pulse to form a chunky mixture. Season with salt to taste.

NUTRITION

Per 1/4-cup serving: 10 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 2 g carbohydrates; 0 g added sugars; 0 g protein; 1 g fiber; 148 mg sodium; 115 mg potassium.

Makes 2 cups

Source:  eatingwell.com

Written by Lea Barlow • 1 Comment

• 1 clove garlic, crushed
• 1 1/2 teaspoons crushed black or mixed peppercorns
• 4 beef tenderloin steaks (4 ounces each), trimmed of all visible fat
• Olive oil cooking spray
• 1/4 onion, chopped 2/3 cup green bell pepper strips
• 2/3 cup red bell pepper strips
• 2/3 cup yellow bell pepper strips
• 1 clove garlic, minced
• 1/2 teaspoon beef-flavored bouillon granules
• 1/2 teaspoon ground paprika
• 1/3 cup water
• 1/3 cup fat-free evaporated milk

Preparation

1. In a small bowl, combine the crushed garlic and 1 teaspoon of the peppercorns. Press a small amount of the mixture onto each side of the steaks.
2. Heat a large nonstick skillet coated with olive oil cooking spray over medium heat. Arrange the steaks in the skillet so that they do not overlap. Cook the steaks, turning frequently, for about 10 minutes, or until a thermometer inserted in the center of a steak registers 160°F for medium. Remove the steaks to a serving platter and keep warm.
3. Clean the skillet, coat with cooking spray, and place over medium heat. Add the onion, bell peppers, and minced garlic and cook, stirring occasionally, for 5 minutes. Spoon the mixture over the steaks.
4. In a small bowl, combine the bouillon granules, paprika, water, milk, and the remaining 1/2 teaspoon peppercorns. Pour into the skillet and cook, stirring often, over medium heat until the mixture is reduced to 1/2 cup.
5. Spoon the sauce over each steak and serve immediately.

Serves 4

Nutrition: 204 calories, 7 g total fat (3 g sat), 59 mg cholesterol, 8 g carbohydrate , 21 g protein, 1 g fiber, 72 mg sodium

Source and image: southbeachdiet.com

Written by Lea Barlow • Leave a comment

Ingredients

• 2 tsp cornflour
• 4 quick-cook turkey breast steaks, weighing about 300g/10oz total
• 1 tbsp sunflower oil
• 3 oranges , juice of 2 and one peeled and cut into segments
• 1 tsp grated fresh ginger
• 1 tsp clear honey
• 1 pink grapefruit , peeled and cut into segments
• 1 tbsp fresh snipped chives or chopped parsley
• wild or long grain rice and steamed broccoli, to serve

Preparation

1. Sprinkle a teaspoon cornflour onto a plate, then press the turkey steaks into the cornflour to dust them lightly. Heat the oil in a large non-stick frying pan, until it is really hot. Add the turkey and fry for 3-4 minutes, turning once until golden on both sides – cook in batches if need be. Transfer to a plate.
2. Add the orange juice, ginger and honey to the pan. Gently bring to the boil. Mix the remaining cornflour with 1 tbsp cold water and stir into the sauce. Keep stirring on a gentle heat until thickened and syrupy, like a sweet and sour sauce. Season.
3. Return the turkey to the pan. Add the orange and grapefruit segments and heat through gently. Scatter over chives or parsley and serve right away with rice and broccoli.

Serves 2

Nutrition

310 calories, protein 39g, carbohydrate 25g, fat 7 g, saturated fat 1g, fiber 3g, sugar 1.9g, salt 0.22 g

Source and image:  bbcgoodfood.com

Written by Lea Barlow • Leave a comment

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