June 2009 Menu

Spiced Braised Beef with Sweet Potatoes

Lime-Peanut-Ginger Chicken

Almond Crusted Tilapia

Tomato Stuffed Flounder

Spicy Mary Burgers

Thai Coconut Ground Turkey Wraps

Chicken with Tarragon & Leeks

Seared Scallops with Lemon Orzo

Curried Beef Short Ribs- Cooking Light

Finishing this dish with lime zest and juice brightens its rich flavors.

Yield

6 servings (serving size: about 3 ounces ribs, 2/3 cup rice, and about 2 1/2 tablespoons sauce)

Ingredients

• 2 teaspoons canola oil
• 2 pounds beef short ribs, trimmed
• 1 1/2 teaspoons kosher salt, divided
• 1/4 teaspoon freshly ground black pepper, divided
• 1/3 cup minced shallots
• 3 tablespoons minced garlic
• 3 tablespoons minced peeled fresh ginger
• 1/4 cup water
• 2 tablespoons red curry paste
• 1/4 cup light coconut milk
• 1 tablespoon sugar
• 1 tablespoon fish sauce
• 1 teaspoon grated lime rind
• 1 tablespoon fresh lime juice
• 4 cups hot cooked basmati rice

Preparation

1. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle ribs with 3/4 teaspoon salt and 1/8 teaspoon pepper. Add half of ribs to pan; cook 2 minutes on each side or until browned. Place ribs in an electric slow cooker. Repeat procedure with remaining ribs.

2. Add shallots, garlic, and ginger to pan; sauté 2 minutes. Stir in 1/4 cup water and curry paste; cook 1 minute. Stir in coconut milk, sugar, and fish sauce. Add coconut milk mixture to cooker. Cover and cook on LOW 6 hours.

3. Remove ribs from cooker; keep warm. Strain cooking liquid through a colander over a bowl; discard solids. Place a zip-top plastic bag inside a 2-cup glass measure. Pour cooking liquid into bag; let stand 10 minutes (fat will rise to the top). Seal bag; carefully snip off 1 bottom corner of bag. Drain drippings into a small bowl, stopping before fat layer reaches opening; discard fat. Stir in remaining 3/4 teaspoon salt, remaining 1/8 teaspoon pepper, rind, and juice. Shred rib meat with 2 forks; discard bones. Serve sauce over ribs and rice.

Wine note: The intense flavor of Curried Beef Short Ribs will overwhelm most wines. Reach for a fruit-forward red like Planeta La Segreta Rosso 2007 ($15). This Sicilian blend has big flavors that can handle rich curry sauce, while the wine adds its own complementary peppery, Asian spice note. —Jeffery Lindenmuth

Nutritional Information

Calories:

410

Fat:

16.1g (sat 6.5g,mono 7g,poly 0.9g)

Protein:

27g

Carbohydrate:

37.1g

Fiber:

0.7g

Cholesterol:

70mg

Iron:

4.1mg

Sodium:

841mg

Calcium:

24mg

Lia Huber, Cooking Light, MARCH 2009

Night Before French Toast Casserole

1 8-10 oz baguette, cut into 1” slices
6 large eggs
2.5 cups whole milk
4 tsp sugar
¾ tsp salt
1 Tbs vanilla
1 oz orange juice
2 Tbs butter cut into small pieces

Grease 9x13 pan with spray or butter. Arrange bread slices in single layer, pushing all together. Mix all other ingredients and pour over bread in pan. Cover and refrigerate at least 4 hrs – 36 hrs. To bake, uncover and place in cold oven. Turn on oven to 350 and bake 45-60 min, until bread is puffy and lightly browned. Remove from oven and let stand 5 min before serving. Serve with syrup, honey, yogurt or sour cream and fresh fruit.

Adobo-Marinated Pork Tenderloin with Grilled-Pineapple Salsa

Yield

8 servings (serving size: 3 ounces pork and 1/3 cup salsa)
Ingredients

* 1 cup fresh lime juice (about 8 limes)
* 2 teaspoons black pepper
* 2 teaspoons dried oregano
* 2 teaspoons ground cumin
* 1 1/2 teaspoons salt
* 6 garlic cloves, crushed
* 2 pounds pork tenderloin
* 1 1/2 teaspoons olive oil
* Cooking spray
* 1/4 cup coarsely chopped fresh cilantro
* 2 tablespoons finely chopped green onions
* Grilled-Pineapple Salsa

Preparation

Combine first 6 ingredients in a 2-quart baking dish. Trim fat from pork. Place pork in dish, turning to coat; cover and marinate in refrigerator 1 hour, turning pork occasionally.

Prepare grill.

Remove pork from dish; discard marinade. Brush with oil. Insert a meat thermometer into thickest portion of pork. Place on a grill rack coated with cooking spray; grill 25 minutes or until thermometer registers 160° (slightly pink). Cut into 1/4-inch-thick slices. Sprinkle with cilantro and green onions. Serve with Grilled-Pineapple Salsa.
Nutritional Information

Calories:
194 (26% from fat)
Fat:
5.6g (sat 1.6g,mono 2.6g,poly 0.7g)
Protein:
25.5g
Carbohydrate:
10.5g
Fiber:
1.5g
Cholesterol:
79mg
Iron:
2.8mg
Sodium:
306mg
Calcium:
42mg

Seared Scallops with Lemon Orzo

Sear the scallops while the orzo cooks. Serve this easy but impressive meal with a green salad, garlic bread, and a crisp white wine.
Yield

4 servings (serving size: 4 1/2 ounces scallops and about 3/4 cup pasta mixture)
Ingredients

* Cooking spray
* 1/2 cup prechopped onion
* 1 cup uncooked orzo (rice-shaped pasta)
* 1 cup fat-free, less-sodium chicken broth
* 1/2 cup dry white wine
* 1/4 teaspoon dried thyme
* 2 tablespoons chopped fresh chives
* 2 tablespoons fresh lemon juice
* 2 teaspoons olive oil
* 1 1/2 pounds sea scallops
* 1/4 teaspoon salt
* 1/4 teaspoon black pepper

Preparation

Heat a medium saucepan over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 3 minutes. Stir in pasta, broth, wine, and thyme; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed and pasta is al dente. Stir in chopped chives and lemon juice. Keep warm.

Heat oil in a large cast-iron skillet over medium-high heat. Sprinkle scallops evenly with salt and pepper. Add scallops to pan; cook 3 minutes on each side or until desired degree of doneness. Serve with pasta mixture.
Nutritional Information

Calories:
480 (10% from fat)
Fat:
5.1g (sat 1.7g,mono 1.9g,poly 0.7g)
Protein:
60.9g
Carbohydrate:
45.5g
Fiber:
2.2g
Cholesterol:
122mg
Iron:
1.1mg
Sodium:
875mg
Calcium:
95mg