Healthy Recipes for the Week #1

Apricot Pork Medallions

Ingredients

• 1 pork, tenderloin, about 1 pound
• 2 tablespoon butter, divided
• 1/2 cup(s) apricot(s), dried, chopped
• 2 onion(s), green, sliced
• 1/4 teaspoon vinegar, wine
• 2 teaspoon sugar, brown
• 1 dash(es) hot sauce

Preparation

Cut tenderloin crosswise into 1-inch pieces. Flatten each piece slightly with heel of hand.

Heat 1 tablespoon butter in large skillet over medium-high heat. Brown medallions, about 2 minutes on each side. Add remaining ingredients to skillet with remaining tablespoon of butter. Cover and simmer for 3-4 minutes.

Remove medallions to serving platter, spoon sauce over.

Turkey and Avocado Wrap

Ingredients

• 1 tortilla(s), flour, whole-wheat
• 1/4 avocado
• 3 ounce(s) turkey breast, roasted, sliced
• 2 slice(s) tomato(es), medium
• 1/2 cup(s) spinach leaves

Preparation

Lay wrap out on plate. With a fork, mash avocado until it's a spread-like consistency. Spread over wrap.

Place turkey, tomatoes, and spinach in center.

Roll tightly, secure with toothpicks and cut in half to serve.

BBQ Chicken Sandwich

Ingredients

• 4 ounce(s) chicken, breast, boneless, skinless
• 1 tablespoon barbecue sauce
• 2 slice(s) bread, 100% whole-wheat, toasted
• 1 piece(s) lettuce, romaine
• 1 slice(s) tomato(es), medium
• 1/4 cup(s) onion(s), red, sliced

Preparation

Preheat the oven or outdoor grill to medium-high heat.

Coat both sides of the chicken breast with barbecue sauce and place in an aluminum-foil lined pan. Bake in the oven or grill for about 30 minutes, or until no longer pink in the middle.

When the chicken is almost ready, toast the bread. Place cooked chicken on one slice of bread and top with lettuce, tomato, and onion. Cover with second slice of bread and serve.

Broiled Lemon-Honey Chicken Breasts

Ingredients

• 1/4 cup(s) honey
• 1/4 cup(s) lemon juice
• 2 teaspoon oil, vegetable
• 1 teaspoon rosemary, crushed
• 1 teaspoon lemon peel, grated
• 1/2 teaspoon salt
• 1/8 teaspoon pepper, black
• 4 chicken, breast, skinless

Preparation

Combine all ingredients (except chicken) and mix well. Marinate chicken in honey-lemon mixture 1 hour in shallow baking dish.

Broil chicken 5 minutes, brush with pan drippings, turn and broil 5 minutes longer or until juices run clear. If desired, bring marinade to a boil; simmer 2 minutes. Strain hot marinade over chicken.

Easy Salmon Cakes

These amazing salmon cakes will make you feel as if you're at a seafood shack by the beach. Even better, they're baked, so you can enjoy them, guilt-free.

Ingredients

• 1 small onion(s), finely chopped
• 3 teaspoon oil, olive, extra virgin, divided
• 1 stalk(s) celery, finely diced
• 2 tablespoon parsley, fresh, chopped
• 15 ounce(s) fish, salmon, canned, drained; or 1 1/2 cups cooked salmon
• 1 large egg(s), lightly beaten
• 1 1/2 teaspoon mustard, dijon-style
• 1 3/4 cup(s) bread crumbs, soft whole-wheat
• 1/2 teaspoon pepper, black ground
• 1 lemon, cut into wedges

Preparation

Preheat oven to 450 degrees F. Coat a baking sheet with cooking spray.

Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.

Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, bread crumbs, and pepper; mix well. Shape the mixture into 8 patties, about 2 1/2 inches wide.

Heat remaining 1 1/2 teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.

Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes. Serve salmon cakes with lemon wedges.

Roasted Acorn Squash

Ingredients

• 1 tablespoon oil, olive
• 2 pounds squash, acorn

Preparation

Preheat oven to 400 degrees F. Brush a rimmed baking sheet with some oil.

Cut squash in half and scrape out seeds and membranes. Place the squash, cut-side down, on the prepared baking sheet, and drizzle with remaining oil. Bake until soft, 35 to 45 minutes.

Cut squash into quarters and serve.

Breakfast Burrito

Ingredients

• 5 slice(s) turkey bacon, nitrate-free
• cooking spray, 1/3 second spray
• 6 egg(s), whites only, beaten
• 1 small tomato(es), cored, seeded, and chopped
• 1/2 cup(s) cheese, cheddar, reduced-fat, shredded
• 4 tortilla(s), flour, reduced-fat, low-carb, six-inch

Preparation

Place the bacon between two paper towels on a paper plate. Microwave on high 4–5 minutes, just until the bacon is crisp. Break into pieces. Spray a skillet with nonstick cooking spray and heat on medium. Scramble the egg whites in skillet until almost done. Add the tomato and bacon. Cook 30 seconds to 1 minute. Heat the tortillas for 10 seconds in the microwave, or you can warm them in a pan for a minute or two.

Spoon the egg scramble equally into center of tortillas. Sprinkle low-fat cheese on top. Fold burrito style. Serve immediately with salsa to taste. 

Lime Jalapeño Chicken

Ingredients

• 1/4 cup(s) lime juice
• 2 tablespoon oil, canola
• 1 tablespoon vinegar, white
• 1 teaspoon cumin, ground
• 1/4 teaspoon salt
• 1 pepper(s), jalapeno, sliced
• 1 1/4 pounds chicken, breast, boneless, skinless, tenders removed

Preparation

Whisk lime juice, oil, vinegar, cumin and salt in a small bowl. Stir in jalapeno. Place chicken in a shallow baking dish and pour the marinade over it, turning to coat both sides. Cover and refrigerate for at least 1 hour, turning once, or overnight.

Preheat grill to high heat. Oil the grill rack (see Tip). Grill the chicken until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Let cool slightly; thinly slice crosswise. Serve warm or chilled.

To make ahead: Marinate chicken in the refrigerator for up to 1 day and/or refrigerate cooked chicken for up to 1 day. Slice just before serving.