Chicken Tortilla Soup

(190 calories)

 

Ingredients:

 

2 corn tortillas

1/4 cup chopped onion

2 cloves garlic, minced

1 Anaheim or poblano chili pepper, seeded and chopped

1 tablespoon cumin seeds

1 tablespoon vegetable oil

2 cups reduced-sodium chicken broth

1 can (14 1/2 oz.) diced tomatoes

1/2 cup frozen whole kernel corn

1 tablespoon tomato paste

1/8 teaspoon crushed red pepper

1 1/2 cups coarsely shredded, cooked chicken

1/4 cup shredded Monterey Jack cheese or sharp cheddar cheese (optional)

 

Directions:

 

1. Cut tortillas into 1/2-inch-wide strips. On baking sheet spread into single layer. Bake at 350°F about 10 minutes or until strips are crisp. Set aside.

 

2. In large saucepan cook onion, garlic, chili pepper and cumin seeds in oil about 5 minutes or until vegetables are tender, stirring constantly. Add broth, undrained tomatoes, corn, tomato paste and red pepper. Bring mixture to boiling. Reduce heat. Simmer, uncovered, for 5 minutes.

 

3. Stir in chicken. Heat through.

 

4. To serve, divide tortilla strips between 4 serving bowls. Ladle soup on top. Garnish with cheese, if desired.

Grilled Tuna Steak with Salsa

(340 calories)

 

Ingredients:

 

1/3 cup finely chopped mango

1/3 cup finely chopped kiwi fruit

2 teaspoons lime juice

2 teaspoons seeded and finely chopped jalapeño pepper

1 1/2 teaspoons olive oil, divided

1 (5 oz.) tuna steak, 1/2-inch thick

1 small clove garlic, halved

Lemon slices

 

Directions:

 

1. In small bowl toss together mango, kiwi fruit, lime juice, jalapeño pepper and 1/2 teaspoon of the olive oil. Set aside.

 

2. Brush tuna steak with the remaining 1 teaspoon olive oil. Rub garlic clove over both sides of steak. Grill tuna directly over medium heat about 4 to 6 minutes or until desired doneness, turning once.

 

3. Transfer tuna to serving plate. Spoon mango mixture onto plate beside the tuna. Serve with lemon slices.

 

Total Time:25 / Prep Time:20

Corn Chowder & Toasted Parmesan

(370 calories)

 

Ingredients:

 

2 tablespoons grated Parmesan cheese, divided

2 teaspoons fine dry bread crumbs

1 cup reduced-sodium chicken broth

1 small red potato, peeled and cut into 1/2-inch pieces (about 3/4 cup)

1/2 cup frozen whole kernel corn

1 small clove garlic, minced

1/8 teaspoon pepper

1/2 cup fat-free evaporated milk

1 tablespoon all-purpose flour

1 tablespoon coarsely chopped fresh chives

Fresh parsley sprig (optional)

 

Directions:

 

1. Line 11 x 7 x 1 1/2-inch baking pan with foil. Sprinkle 1 tablespoon of the Parmesan cheese and bread crumbs on foil. Mix well. Bake at 450°F for 2 to 3 minutes or until golden brown. Gently stir. Cool completely.

 

2. In small saucepan combine broth, potato, corn, garlic and pepper. Bring to boiling. Reduce heat. Simmer, covered, about 5 minutes or until vegetables are tender. Do not drain.

 

3. Meanwhile, in small bowl whisk together milk, flour and the remaining 1 tablespoons Parmesan cheese. Gradually stir into vegetable mixture. Cook and stir until boiling and slightly thickened. Stir in chives. Cook and stir for 1 minute more. Ladle into bowl. Sprinkle with toasted Parmesan mixture. Garnish with parsley, if desired.

Sautéed Pork & Mango

(470 calories)

 

Ingredients:

 

1/4 cup orange juice

1/2 teaspoon cornstarch

1/2 teaspoon sugar

1/8 teaspoon dried sage leave

2 teaspoons vegetable oil

5 ounces pork tenderloin, cut into 1-inch pieces

1/3 cup julienne-cut carrot

1/2 teaspoon jerk seasoning

1 clove garlic, minced

1 medium mango, seeded, peeled and cut into 1-inch pieces (1 cup)

1/2 tsp finely shredded lime peel

Fresh sage leaf (optional)

 

Directions:

 

1. In small bowl whisk together orange juice, cornstarch, sugar and sage. Set aside.

 

2. In small nonstick skillet heat oil. Add pork pieces, carrot, jerk seasoning and garlic. Cook and stir over medium heat for 2 to 3 minutes or until pork is desired doneness.

 

3. Stir orange juice mixture. Add to pork in skillet. Cook and stir until boiling and slightly thickened. Stir in mango pieces and lime peel. Heat through. Garnish with sage leaf (if desired)

Jamaican Chicken Breast with Sweet Mashed Potato

(420 calories)

 

Ingredients:

 

1 small (about 6 oz) sweet potato

1 small (about 5 oz) boneless, skinless, chicken breast half

1/2 teaspoon vegetable oil

1 teaspoon salt-free jerk seasoning

1/3 cup canned black beans, rinsed and drained

1/2 cup seeded and chopped tomato

1/4 cup chicken broth, low sodium

1 tablespoon sliced green onion

1/2 teaspoon butter or margarine

 

Directions:

 

1. Scrub potato. Trim ends. Prick skin in several places with fork. Place in shallow microwave-safe dish. Microwave, loosely covered, at high for 4 to 5 minutes or until very tender, turning dish every 2 minutes. Let potato stand until cool enough to handle.

 

2. Meanwhile, brush chicken on both sides with oil. Rub jerk seasoning on both sides of chicken.

 

3. In small nonstick skillet coated with cooking spray cook chicken over medium-low heat about 6 minutes or until lightly browned, turning once. Add tomato, beans and broth to skillet. Bring to boiling. Reduce heat. Simmer, covered, about 5 minutes or until chicken is no longer pink. Stir onion into bean mixture.

 

4. Meanwhile, use spoon to scoop pulp from potato. Slightly mash potato. Stir in butter. Return to microwave-safe dish. Microwave, loosely covered, at high about 1 minute or until heated through. Spoon onto serving plate. Top with chicken and vegetables. Serve immediately.

Seared Steak Salad

(260 calories)

 

Ingredients:

 

1 ounce fresh green beans, trimmed (about 8 beans)

2 cups torn mixed greens

1/2 cup quartered grape tomatoes or cherry tomatoes

3 tablespoons fat-free creamy Caesar salad dressing

1/2 teaspoon ground cumin

1/8 teaspoon salt

1/8 teaspoon pepper

4 ounces boneless sirloin steak, cut 1-inch thick

1/2 teaspoon lemon juice

1 tablespoon chopped red onion

1/4 ounce shaved fresh Parmesan cheese or 2 teaspoons

finely shredded Parmesan cheese

 

Directions:

 

1. In large saucepan plunge green beans into boiling water for 10 minutes or until crisp-tender. Drain. Cool.

 

2. In medium bowl combine greens, tomatoes and salad dressing. Add green beans. Toss until combined. Arrange on serving plate.

 

3. In small bowl stir together cumin, salt and pepper. Rub on both sides of beef. In small nonstick skillet coated with cooking spray cook steak over medium heat for 9 to 12 minutes or until desired doneness. Remove from skillet. Cut steak across grain into thin slices. Arrange on top of greens mixture.

 

4. Sprinkle lemon juice over steak. Top salad with onion and cheese.