06
Feb 2019
416
Here are 30 easy, romantic, and wheel friendly meals that you can make in under 30 minutes on Valentine’s day!

Sea Scallops and Fettuccine
Ingredients
4 ounces uncooked fettuccine
1 tablespoon olive oil
1/2 medium sweet red pepper, julienned
1 garlic clove, minced
1/2 teaspoon grated lemon peel
1/4 teaspoon crushed red pepper flakes
1/2 cup reduced-sodium chicken broth
1/4 cup white wine or additional broth
1 tablespoon lemon juice
6 sea scallops (about 3/4 pound)
2 teaspoons grated Parmesan cheese
Directions
Cook fettuccine according to package directions; drain.
Meanwhile, in a large skillet, heat oil over medium-high heat. Add red pepper, garlic, lemon peel and pepper flakes; cook and stir 2 minutes. Stir in broth, wine and lemon juice. Bring to a boil. Reduce heat; simmer, uncovered, 5-6 minutes or until liquid is reduced by half.
Cut each scallop horizontally in half; add to skillet. Cook, covered, 4-5 minutes or until scallops are firm and opaque, stirring occasionally. Serve with fettuccine. Sprinkle with cheese.
Nutrition Facts
1 serving: 421 calories, 10g fat (2g saturated fat), 42mg cholesterol, 861mg sodium, 49g carbohydrate (4g sugars, 3g fiber), 30g protein.

Lazy Lasagna for 2
Ingredients
1 cup spaghetti sauce
3/4 cup shredded part-skim mozzarella cheese
1/2 cup 4% cottage cheese
1-1/2 cups cooked wide egg noodles
2 tablespoons grated Parmesan cheese
Chopped fresh parsley, optional
Directions
Warm the spaghetti sauce; stir in mozzarella and cottage cheeses. Fold in noodles. Pour into two greased 2-cup baking dishes. Sprinkle with Parmesan cheese.
Bake, uncovered, at 375° for 20 minutes or until bubbly. If desired, top with parsley.
Nutrition Facts
1 lasagna: 399 calories, 16g fat (8g saturated fat), 68mg cholesterol, 1120mg sodium, 37g carbohydrate (12g sugars, 3g fiber), 25g protein.

Beef Tenderloin in Mushroom Sauce
Ingredients
4 tablespoons butter, divided
1 teaspoon canola oil
2 beef tenderloin steaks (1 inch thick and 4 ounces each)
1 cup sliced fresh mushrooms
1 tablespoon chopped green onion
1 tablespoon all-purpose flour
1/8 teaspoon salt
Dash pepper
2/3 cup chicken or beef broth
1/8 teaspoon browning sauce, optional
Directions
In a large skillet, heat 2 tablespoons butter and oil over medium-high heat; cook steaks to desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°), 5-6 minutes per side. Remove from pan, reserving drippings; keep warm.
In same pan, heat drippings and remaining butter over medium-high heat; saute mushrooms and green onion until tender. Stir in flour, salt and pepper until blended; gradually stir in broth and, if desired, browning sauce. Bring to a boil, stirring constantly; cook and stir until thickened, 1-2 minutes. Serve with steaks.
Nutrition Facts
1 serving: 417 calories, 32g fat (17g saturated fat), 112mg cholesterol, 659mg sodium, 5g carbohydrate (1g sugars, 1g fiber), 26g protein.

Turkey Breast Tenderloins with Raspberry Sauce
Ingredients
2 turkey breast tenderloins (5 ounces each)
1/8 teaspoon salt
1/8 teaspoon pepper
2 teaspoons olive oil
1 teaspoon cornstarch
1/4 cup cranberry-raspberry juice
2 tablespoons Heinz 57 steak sauce
2 tablespoons red raspberry preserves
1/2 teaspoon lemon juice
Directions
Sprinkle turkey with salt and pepper. In a large nonstick skillet over medium heat, brown turkey in oil on all sides. Cover and cook for 10-12 minutes or until a thermometer reads 170°. Remove and keep warm.
Combine cornstarch and juice until smooth; add to the pan. Stir in the steak sauce, preserves and lemon juice. Bring to a boil; cook and stir for 1 minute or until thickened. Slice turkey; serve with sauce.
Nutrition Facts
1 tenderloin with 1/4 cup sauce: 275 calories, 6g fat (1g saturated fat), 69mg cholesterol, 425mg sodium, 22g carbohydrate (19g sugars, 0 fiber), 33g protein.

Seasoned Tilapia Fillets
Ingredients
2 tilapia fillets (6 ounces each)
1 tablespoon butter, melted
1 teaspoon Montreal steak seasoning
1/2 teaspoon dried parsley flakes
1/4 teaspoon paprika
1/4 teaspoon dried thyme
1/8 teaspoon onion powder
1/8 teaspoon salt
1/8 teaspoon pepper
Dash garlic powder
Directions
Preheat oven to 425°. Place tilapia in a greased 11×7-in. baking dish; drizzle with butter. In a small bowl, mix remaining ingredients; sprinkle over fillets.
Bake, covered, 10 minutes. Uncover; bake until fish just begins to flake easily with a fork, 5-8 minutes.
Key Note:
This recipe was tested with McCormick’s Montreal Steak Seasoning. Look for it in the spice aisle.
Nutrition Facts
1 fillet: 193 calories, 7g fat (4g saturated fat), 98mg cholesterol, 589mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 32g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 fat.

Honey-Pecan Pork Chops
Ingredients
2 boneless pork loin chops (about 1/2 inch thick and 4 ounces each)
3 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon pepper
2 tablespoons butter
2 tablespoons honey
2 tablespoons coarsely chopped pecans
Directions
Pound pork chops with a meat mallet to flatten slightly. In a shallow bowl, mix flour, salt and pepper. Dip chops in flour mixture to coat both sides; shake off excess.
In a large skillet, heat butter over medium heat. Add pork chops; cook 3-4 minutes on each side or until a thermometer reads 145°. Remove from pan; keep warm.
Add honey and pecans to same skillet; heat through, stirring to loosen browned bits from pan. Serve with pork.
Nutrition Facts
1 pork chop with 2 tablespoons sauce: 407 calories, 23g fat (10g saturated fat), 85mg cholesterol, 419mg sodium, 27g carbohydrate (18g sugars, 1g fiber), 24g protein.

Parmesan Pork Medallions
Ingredients
1/2 pound pork tenderloin
2 tablespoons seasoned bread crumbs
1 tablespoon grated Parmesan cheese
1/4 teaspoon salt
Dash pepper
2 teaspoons canola oil
1/4 cup sliced onion
1 garlic clove, minced
Directions
Cut pork into four slices; flatten to 1/4-in. thickness. In a large shallow dish, combine the bread crumbs, cheese, salt and pepper. Add pork, one slice at a time, and turn to coat.
In a large skillet over medium heat, cook pork in oil until meat is no longer pink, 2-3 minutes on each side. Remove and keep warm.
Add onion to the pan; cook and stir until tender. Add garlic, cook 1 minute longer. Serve with pork.
Nutrition Facts
2 slices: 220 calories, 9g fat (2g saturated fat), 65mg cholesterol, 487mg sodium, 8g carbohydrate (1g sugars, 1g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1 fat, 1/2 starch.

Honey-Pecan Chicken Breasts
Ingredients
2 boneless skinless chicken breast halves (6 ounces each)
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/8 teaspoon pepper
1/8 to 1/4 teaspoon cayenne pepper
1 tablespoon butter
3 tablespoons honey
2 tablespoons finely chopped pecans
Directions
Pound chicken with a meat mallet to 1/2-in. thickness. Sprinkle with seasonings.
In a large nonstick skillet, heat butter over medium heat; brown chicken on both sides. Cook, covered, until chicken is no longer pink, 6-8 minutes, turning once. Drizzle with honey and sprinkle with pecans. Cook, covered, until chicken is glazed, 2-3 minutes.
Nutrition Facts
1 chicken breast half : 382 calories, 15g fat (5g saturated fat), 109mg cholesterol, 436mg sodium, 27g carbohydrate (25g sugars, 1g fiber), 35g protein.

Salmon & Spinach Salad with Avocado
Ingredients
2 salmon fillets (4 ounces each)
1/4 teaspoon salt
1/8 teaspoon pepper
1 teaspoon canola oil
4 cups fresh baby spinach
2 tablespoons balsamic vinaigrette
1/2 medium ripe avocado, peeled and cubed
2 tablespoons dried cranberries
2 tablespoons sunflower kernels or pepitas (salted pumpkin seeds)
2 tablespoons chopped walnuts, toasted, optional
Directions
Sprinkle salmon with salt and pepper. In a large nonstick skillet, heat oil over medium heat. Add fillets, skin side up; cook until fish just begins to flake easily with a fork, 4-5 minutes on each side.
In a large bowl, toss spinach with vinaigrette; divide between two plates. Place salmon over spinach; top with remaining ingredients. Serve immediately.
Key Note:
To toast nuts, bake in a shallow pan in a 350° oven for 5-10 minutes or cook in a skillet over low heat until lightly browned, stirring occasionally.
Nutrition Facts
1 serving: 386 calories, 27g fat (4g saturated fat), 57mg cholesterol, 614mg sodium, 15g carbohydrate (7g sugars, 5g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 2 vegetable.

Saucy Beef with Broccoli
Ingredients
1 tablespoon cornstarch
1/2 cup reduced-sodium beef broth
1/4 cup sherry or additional beef broth
2 tablespoons reduced-sodium soy sauce
1 tablespoon brown sugar
1 garlic clove, minced
1 teaspoon minced fresh gingerroot
2 teaspoons canola oil, divided
1/2 pound beef top sirloin steak, cut into 1/4-inch-thick strips
2 cups fresh small broccoli florets
8 green onions, cut into 1-inch pieces
Directions
Mix first seven ingredients. In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat; stir-fry beef until browned, 1-3 minutes. Remove from pan.
Stir-fry broccoli in remaining oil until crisp-tender, 3-5 minutes. Add green onions; cook just until tender, 1-2 minutes. Stir cornstarch mixture and add to pan. Bring to a boil; cook and stir until sauce is thickened, 2-3 minutes. Add beef and heat through.
Nutrition Facts
1-1/4 cups: 313 calories, 11g fat (3g saturated fat), 68mg cholesterol, 816mg sodium, 20g carbohydrate (11g sugars, 4g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1 fat.

Tomato-Basil Baked Fish
Ingredients
1 tablespoon lemon juice
1 teaspoon olive oil
8 ounces orange roughy, red snapper, cod or haddock fillets
1/4 teaspoon dried basil
1/8 teaspoon salt
1/8 teaspoon pepper
2 plum tomatoes, thinly sliced
2 teaspoons grated Parmesan cheese
Directions
In a shallow bowl, combine the lemon juice and oil. Add fish fillets; turn to coat. Place in a greased 9-in. pie plate. Sprinkle with half of the basil, salt and pepper. Arrange tomatoes over top; sprinkle with cheese and remaining seasonings.
Cover and bake at 400° for 10-12 minutes or until fish flakes easily with a fork.
Nutrition Facts
1 serving: 121 calories, 4g fat (1g saturated fat), 24mg cholesterol, 256mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 18g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.

Pronto Vegetarian Peppers
Ingredients
2 large sweet red peppers
1 cup canned stewed tomatoes
1/3 cup instant brown rice
2 tablespoons hot water
3/4 cup canned kidney beans, rinsed and drained
1/2 cup frozen corn, thawed
2 green onions, thinly sliced
1/8 teaspoon crushed red pepper flakes
1/2 cup shredded part-skim mozzarella cheese
1 tablespoon grated Parmesan cheese
Directions
Cut peppers in half lengthwise; remove seeds. Place peppers in an ungreased shallow microwave-safe dish. Cover and microwave on high for 3-4 minutes or until tender.
Combine the tomatoes, rice and water in a small microwave-safe bowl. Cover and microwave on high for 5-6 minutes or until rice is tender. Stir in the beans, corn, onions and pepper flakes; spoon into peppers.
Sprinkle with cheeses. Microwave, uncovered, for 3-4 minutes or until heated through.
Key Note:
This recipe was tested in a 1,100-watt microwave.
Nutrition Facts
2 stuffed pepper halves: 341 calories, 7g fat (3g saturated fat), 19mg cholesterol, 556mg sodium, 56g carbohydrate (16g sugars, 11g fiber), 19g protein.

Skillet Steak Supper
Ingredients
1 beef top sirloin steak (3/4 pound)
1/2 teaspoon salt, divided
1/2 teaspoon pepper, divided
1 tablespoon olive oil
1 to 2 tablespoons butter
1/2 pound sliced fresh mushrooms
2 tablespoons white wine or chicken broth
3 tablespoons chopped green onions
1 tablespoon Worcestershire sauce
1 teaspoon Dijon mustard
Directions
Sprinkle steak with 1/4 teaspoon each salt and pepper. In a skillet, heat oil over medium-high heat; cook steak to desired doneness (for medium-rare, a thermometer should read 145°; medium, 160°), 6-7 minutes per side. Remove from pan; keep warm.
In same skillet, heat butter over medium-high heat; saute mushrooms until tender. Stir in wine; bring to a boil, stirring to loosen browned bits from pan. Stir in green onions, Worcestershire sauce, mustard and the remaining salt and pepper. Cut steak in half; serve with mushroom mixture.
Nutrition Facts
1 serving: 368 calories, 20g fat (7g saturated fat), 85mg cholesterol, 915mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 40g protein.

Pork Chops ‘n’ Pierogi
Ingredients
8 frozen potato and onion pierogi
2 bone-in pork loin chops (3/4 inch thick)
1/2 teaspoon salt, divided
1/2 teaspoon pepper, divided
4 tablespoons butter, divided
1 medium sweet onion, sliced and separated into rings
1 medium Golden Delicious apple, cut into 1/4-inch slices
1/4 cup sugar
1/4 cup cider vinegar
Directions
Cook pierogi according to package directions. Meanwhile, sprinkle pork chops with 1/4 teaspoon salt and 1/4 teaspoon pepper. In a large skillet, cook chops in 2 tablespoons butter over medium heat until juices run clear; remove and keep warm.
In the same skillet, saute onion in remaining butter for 3 minutes. Add apple; saute until almost tender. Stir in the sugar, vinegar, and remaining salt and pepper. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes. Drain pierogi. Add pork chops and pierogi to skillet; stir to coat.
Nutrition Facts
1 serving: 730 calories, 33g fat (18g saturated fat), 154mg cholesterol, 1207mg sodium, 72g carbohydrate (45g sugars, 5g fiber), 36g protein.

Scallops with Linguine
Ingredients
2 ounces uncooked linguine
1 tablespoon cornstarch
1 cup chicken broth
2 tablespoons white wine or additional chicken broth
1-1/2 teaspoons butter
1 garlic clove, minced
3/4 cup sliced fresh mushrooms
2 green onions, sliced
1/4 cup grated carrot
1/2 pound bay scallops
1-1/2 teaspoons minced fresh parsley
Lemon wedges, optional
Directions
Cook linguine according to package directions; drain. Meanwhile, in a small bowl, mix cornstarch, broth and wine until smooth. In a nonstick skillet, heat butter over medium heat. Add garlic; cook and stir 1 minute. Add mushrooms, green onions and carrot; stir-fry 2-3 minutes or until vegetables are crisp-tender.
Stir cornstarch mixture and add to pan. Bring to a boil; cook and stir 1-2 minutes or until sauce is thickened. Reduce heat. Add scallops and parsley; cook until scallops are firm and opaque. Serve with linguine and, if desired, lemon wedges.
Nutrition Facts
1/2 cup scallop mixture with 1/2 cup linguine: 281 calories, 5g fat (2g saturated fat), 47mg cholesterol, 709mg sodium, 32g carbohydrate (3g sugars, 2g fiber), 25g protein.Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.

Garlic-Butter Steak
Ingredients
2 tablespoons butter, softened, divided
1 teaspoon minced fresh parsley
1/2 teaspoon minced garlic
1/4 teaspoon reduced-sodium soy sauce
1 beef flat iron steak or boneless top sirloin steak (3/4 pound)
1/8 teaspoon salt
1/8 teaspoon pepper
Directions
Mix 1 tablespoon butter, parsley, garlic and soy sauce.
Sprinkle steak with salt and pepper. In a large skillet, heat remaining butter over medium heat. Add steak; cook until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°; medium-well, 145°), 4-7 minutes per side. Serve with garlic butter.
Nutrition Facts
4 ounces cooked beef with 2 teaspoons garlic butter: 316 calories, 20g fat (10g saturated fat), 124mg cholesterol, 337mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 32g protein.

Spinach and Feta Stuffed Chicken
Ingredients
8 ounces fresh spinach (about 10 cups)
1-1/2 teaspoons cider vinegar
1/2 teaspoon sugar
1/8 teaspoon pepper
2 boneless skinless chicken thighs
1/2 teaspoon chicken seasoning
3 tablespoons crumbled feta cheese
1 teaspoon olive oil
3/4 cup reduced-sodium chicken broth
1 teaspoon butter
Directions
Preheat oven to 375°. In a large skillet, cook and stir spinach over medium-high heat until wilted. Stir in vinegar, sugar and pepper; cool slightly.
Pound chicken thighs with a meat mallet to flatten slightly; sprinkle with chicken seasoning. Top chicken with spinach mixture and cheese. Roll up chicken from a long side; tie securely with kitchen string.
In an ovenproof skillet, heat oil over medium-high heat; add chicken and brown on all sides. Transfer to oven; roast until a thermometer inserted in chicken reads 170°, 13-15 minutes.
Remove chicken from pan; keep warm. On stovetop, add broth and butter to skillet; bring to a boil, stirring to loosen browned bits from pan. Cook until slightly thickened, 3-5 minutes. Serve with chicken.
Key Note:
This recipe was tested with McCormick’s Montreal Chicken Seasoning. Look for it in the spice aisle.
Nutrition Facts
1 chicken roll-up with 2 tablespoons sauce: 253 calories, 14g fat (5g saturated fat), 86mg cholesterol, 601mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 26g protein.Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 fat.

Pork Tenderloin with Wine Sauce
Ingredients
1 pork tenderloin (3/4 pound)
Dash pepper
1 teaspoon canola oil
1 teaspoon butter
1/4 cup reduced-sodium beef broth
1/4 cup dry red wine or additional reduced-sodium beef broth
1/4 teaspoon Dijon mustard
1/4 teaspoon dried thyme
1/8 teaspoon dried rosemary, crushed
Directions
Cut pork into 2-in. slices; flatten to 1-1/2-in. thickness. Sprinkle with pepper. In a large skillet over medium heat, cook pork in oil and butter for 5 minutes on each side or until meat is no longer pink. Remove and keep warm.
Add broth to the pan, scraping to loosen browned bits. Stir in the wine, mustard, thyme and rosemary. Bring to a boil. Reduce heat; simmer, uncovered, for 3 minutes, stirring occasionally. Serve with pork.
Nutrition Facts
5 ounces cooked pork: 259 calories, 10g fat (3g saturated fat), 100mg cholesterol, 159mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 34g protein. Diabetic Exchanges: 5 lean meat, 1 fat.

Couscous & Sausage-Stuffed Acorn Squash
Ingredients
1 medium acorn squash (about 1-1/2 pounds)
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon olive oil
1 medium onion, chopped
2 fully cooked spinach and feta chicken sausage links (3 ounces each), sliced
1/2 cup chicken stock
1/2 cup uncooked couscous
Crumbled feta cheese, optional
Directions
Cut squash lengthwise in half; remove and discard seeds. Sprinkle squash with salt and pepper; place in a microwave-safe dish, cut side down. Microwave, covered, on high for 10-12 minutes or until tender.
Meanwhile, in a large skillet, heat oil over medium heat. Add onion; cook and stir 5-7 minutes or until tender and lightly browned. Add sausage; cook and stir 2-3 minutes or until lightly browned.
Add stock; bring to a boil. Stir in couscous. Remove from heat; let stand, covered, 5 minutes or until stock is absorbed. Spoon over squash. If desired, top with feta cheese.
Nutrition Facts
1 serving: 521 calories, 15g fat (4g saturated fat), 65mg cholesterol, 979mg sodium, 77g carbohydrate (11g sugars, 8g fiber), 25g protein.

Sausage and Spinach Tortellini Soup
Ingredients
1/2 pound bulk Italian sausage
1 small onion, thinly sliced
1 garlic clove, minced
1 can (14-1/2 ounces) reduced-sodium chicken broth
1/2 cup water
1-1/2 cups torn fresh spinach
3/4 cup refrigerated cheese tortellini
2 tablespoons shredded Parmesan cheese
Crushed red pepper flakes, optional
Directions
In a small saucepan, cook sausage over medium heat until no longer pink; drain. Add onion; cook and stir until tender. Add garlic; cook 1 minute longer. Stir in broth and water; bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes.
Return to a boil. Reduce heat, add spinach and tortellini; cook for 7-9 minutes or until tortellini is tender. Sprinkle with cheese. If desired, top with crushed red pepper flakes.
Nutrition Facts
1-3/4 cups: 354 calories, 19g fat (8g saturated fat), 64mg cholesterol, 1360mg sodium, 23g carbohydrate (4g sugars, 2g fiber), 23g protein.

Scallops with Chipotle-Orange Sauce
Ingredients
3/4 pound sea scallops
1/4 teaspoon paprika
1/4 teaspoon salt, divided
2 teaspoons butter
1/4 cup orange juice
1/4 teaspoon ground chipotle pepper
Hot cooked linguine, optional
2 tablespoons thinly sliced green onion
Directions
Sprinkle scallops with paprika and 1/8 teaspoon salt. In a nonstick skillet coated with cooking spray, melt butter over medium heat. Add scallops; cook for 3-4 minutes on each side or until firm and opaque.
Add orange juice and remaining salt to the pan; bring to a boil. Remove from the heat; stir in chipotle pepper.
Serve over linguine if desired. Garnish with green onion.
Nutrition Facts
1 serving (calculated without linguine): 200 calories, 5g fat (3g saturated fat), 66mg cholesterol, 608mg sodium, 8g carbohydrate (3g sugars, 0 fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1 fat.

Deviled Chicken Thighs
Ingredients
1 teaspoon butter, softened
1 teaspoon cider vinegar
1 teaspoon prepared mustard
1 teaspoon paprika
Dash pepper
2 boneless skinless chicken thighs (about 1/2 pound)
3 tablespoons soft bread crumbs
2 tablespoons chopped cashews
Directions
In a large bowl, combine the butter, vinegar, mustard, paprika and pepper. Spread over chicken thighs. Place in a greased 11×7-in. baking dish. Sprinkle with bread crumbs.
Bake, uncovered, at 400° for 15 minutes. Sprinkle with the cashews. Bake until chicken juices run clear and topping is golden brown, 7-12 minutes longer.
Nutrition Facts
1 chicken thigh: 246 calories, 14g fat (4g saturated fat), 81mg cholesterol, 189mg sodium, 6g carbohydrate (1g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 fat, 1/2 starch.

Shrimp Pasta Primavera
Ingredients
4 ounces uncooked angel hair pasta
8 jumbo shrimp, peeled and deveined
6 fresh asparagus spears, trimmed and cut into 2-inch pieces
1/4 cup olive oil
2 garlic cloves, minced
1/2 cup sliced fresh mushrooms
1/2 cup chicken broth
1 small plum tomato, peeled, seeded and diced
1/4 teaspoon salt
1/8 teaspoon crushed red pepper flakes
1 tablespoon each minced fresh basil, oregano, thyme and parsley
1/4 cup grated Parmesan cheese
Directions
Cook pasta according to package directions. Meanwhile, in a large skillet, saute shrimp and asparagus in oil for 3-4 minutes or until shrimp turn pink. Add garlic; cook 1 minute longer. Add the mushrooms, broth, tomato, salt and pepper flakes; simmer, uncovered, for 2 minutes.
Drain pasta. Add the pasta and seasoning to skillet; toss to coat. Sprinkle with cheese.
Nutrition Facts
1 serving: 581 calories, 32g fat (6g saturated fat), 89mg cholesterol, 783mg sodium, 49g carbohydrate (4g sugars, 3g fiber), 24g protein.

Beef Steaks with Blue Cheese
Ingredients
2 beef tenderloin steaks (1-1/2 inches thick and 8 ounces each)
2 ounces blue cheese, crumbled
2 tablespoons butter, softened
2 slices white bread, crusts removed and cut into cubes
1 tablespoon olive oil
2 tablespoons grated Parmesan cheese
Directions
Place meat on broiler pan. Broil 4-6 in. from the heat for 5-8 minutes on each side or until meat is browned and cooked to desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°; medium-well, 145°).
Meanwhile, in a bowl, combine the blue cheese and butter; set aside. In a skillet, saute bread cubes in oil until golden brown. Sprinkle with Parmesan cheese. Top steaks with blue cheese mixture and sprinkle with croutons; broil 1 minute longer or until cheese is slightly melted.
Health tip: Serving size counts when considering nutrition information. Eight-ounce steaks are generous, as is the amount of blue cheese topping. Make this recipe work for you by using four- or six-ounce steaks and just half of the topping mixture instead.
Nutrition Facts
1 steak: 686 calories, 42g fat (20g saturated fat), 155mg cholesterol, 649mg sodium, 16g carbohydrate (2g sugars, 1g fiber), 58g protein.

Spinach & Gouda-Stuffed Pork Cutlets
Ingredients
3 tablespoons dry bread crumbs
2 tablespoons grated Parmesan cheese
2 pork sirloin cutlets (3 ounces each)
1/4 teaspoon salt
1/8 teaspoon pepper
2 slices smoked Gouda cheese (about 2 ounces)
2 cups fresh baby spinach
2 tablespoons horseradish mustard
Directions
Preheat oven to 400°. In a shallow bowl, mix bread crumbs and Parmesan cheese.
Sprinkle tops of cutlets with salt and pepper. Layer one end of each with Gouda cheese and spinach. Fold cutlets in half, enclosing filling; secure with toothpicks. Brush mustard over outsides of pork; dip in bread crumb mixture, patting to help coating adhere.
Place on a greased foil-lined baking sheet. Bake until golden brown and pork is tender, 12-15 minutes. Discard toothpicks before serving.
Nutrition Facts
1 stuffed cutlet: 299 calories, 16g fat (7g saturated fat), 91mg cholesterol, 898mg sodium, 10g carbohydrate (2g sugars, 2g fiber), 30g protein.

Breaded Sea Scallops
Ingredients
1 large egg
1/3 cup mashed potato flakes
1/3 cup seasoned bread crumbs
1/8 teaspoon salt
1/8 teaspoon pepper
6 sea scallops (about 3/4 pound)
2 tablespoons all-purpose flour
2 tablespoons butter
1 tablespoon canola oil
Directions
In a shallow bowl, lightly beat egg. In another bowl, toss potato flakes and bread crumbs with salt and pepper. In a third bowl, toss scallops with flour to coat lightly. Dip in egg, then in potato mixture, patting to adhere.
In a large skillet, heat butter and oil over medium heat. Add scallops; cook until golden brown and scallops are firm and opaque, 2-3 minutes per side.
Nutrition Facts
3 scallops: 454 calories, 23g fat (9g saturated fat), 164mg cholesterol, 1262mg sodium, 33g carbohydrate (2g sugars, 2g fiber), 28g protein.

Asparagus ‘n’ Shrimp with Angel Hair
Ingredients
3 ounces uncooked angel hair pasta
1/2 pound uncooked shrimp (16-20 per pound), peeled and deveined
1/4 teaspoon salt
1/8 teaspoon crushed red pepper flakes
2 tablespoons olive oil, divided
8 fresh asparagus spears, trimmed and cut into 2-inch pieces
1/2 cup sliced fresh mushrooms
1/4 cup chopped seeded tomato, peeled
4 garlic cloves, minced
2 teaspoons chopped green onion
1/2 cup white wine or chicken broth
1-1/2 teaspoons minced fresh basil
1-1/2 teaspoons minced fresh oregano
1-1/2 teaspoons minced fresh parsley
1-1/2 teaspoons minced fresh thyme
1/4 cup grated Parmesan cheese
Lemon wedges
Directions
Cook pasta according to package directions. Meanwhile, sprinkle shrimp with salt and pepper flakes. In a large skillet or wok, heat 1 tablespoon oil over medium-high heat. Add shrimp; stir-fry until pink, 2-3 minutes. Remove; keep warm.
In same skillet, stir-fry the next five ingredients in remaining oil until vegetables are crisp-tender, about 5 minutes. Add wine and seasonings. Return shrimp to pan.
Drain pasta; add to shrimp mixture and toss gently. Cook and stir until heated through, 1-2 minutes. Sprinkle with Parmesan cheese. Serve with lemon wedges.
Nutrition Facts
1-3/4 cups: 488 calories, 19g fat (4g saturated fat), 132mg cholesterol, 584mg sodium, 41g carbohydrate (4g sugars, 3g fiber), 29g protein.

Broiled Cod
Ingredients
1/4 cup fat-free Italian salad dressing
1/2 teaspoon sugar
1/8 teaspoon salt
1/8 teaspoon garlic powder
1/8 teaspoon curry powder
1/8 teaspoon paprika
1/8 teaspoon pepper
2 cod fillets (6 ounces each)
2 teaspoons butter
Directions
Preheat broiler. In a shallow bowl, mix first seven ingredients; add cod, turning to coat. Let stand 10-15 minutes.
Place fillets on a greased rack of a broiler pan; discard remaining marinade. Broil 3-4 in. from heat until fish just begins to flake easily with a fork, 10-12 minutes. Top with butter.
Nutrition Facts
1 fillet: 168 calories, 5g fat (3g saturated fat), 75mg cholesterol, 365mg sodium, 2g carbohydrate (2g sugars, 0 fiber), 27g protein. Diabetic Exchanges: 4 lean meat, 1 fat.

Cranberry-Apple Pork Chops
Ingredients
3 teaspoons ground cinnamon
1-1/2 teaspoons ground nutmeg
1/2 teaspoon pumpkin pie spice
2 boneless pork loin chops (4 ounces each)
1/2 cup plus 2 tablespoons unsweetened apple juice, divided
1/2 cup plus 2 tablespoons cranberry juice, divided
1 teaspoon canola oil
1 medium apple, peeled and finely chopped
1 cup chopped fresh cranberries
1/8 teaspoon salt
Directions
Mix cinnamon, nutmeg and pie spice; rub over chops. Place pork in a large resealable plastic bag; add 1/2 cup each apple and cranberry juices. Seal bag and turn to coat; refrigerate 8 hours or overnight.
Drain chops, discarding marinade. In a large nonstick skillet coated with cooking spray, heat oil over medium heat; brown chops on both sides.
Add apple, cranberries, salt and remaining juices; bring to a boil. Reduce heat; simmer, covered, 7-10 minutes or until a thermometer inserted in pork reads 145° and apple is tender, turning once. Let stand 5 minutes before serving.
Nutrition Facts
1 pork chop with 3/4 cup sauce: 254 calories, 9g fat (3g saturated fat), 55mg cholesterol, 181mg sodium, 21g carbohydrate (14g sugars, 4g fiber), 22g protein.Diabetic Exchanges: 3 lean meat, 1-1/2 fruit.

Herbed Lemon Pork Chops
Ingredients
1 teaspoon salt-free garlic seasoning blend
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon dried parsley flakes
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon dried rosemary, crushed
2 bone-in pork loin chops (6 ounces each)
1 teaspoon olive oil
1 tablespoon lemon juice
Directions
Mix seasonings; rub over both sides of chops. In a large nonstick skillet, heat oil over medium-high heat. Add pork; cook until a thermometer reads 145°, 5-8 minutes per side.
Remove from heat; drizzle with lemon juice. Let stand, covered, 5 minutes before serving.
Nutrition Facts
1 pork chop: 200 calories, 10g fat (3g saturated fat), 74mg cholesterol, 350mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 26g protein. Diabetic Exchanges: 4 lean meat, 1/2 fat.
Provided By Taste Of Home