30 under 30: V-Day Meals

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