Making the Cut (18 page)

2 cups (1-inch) sliced asparagus (about ½ pound)

¾ pound medium shrimp, peeled and deveined

½ teaspoon freshly ground black pepper, divided

1 teaspoon vegetable oil

2 cups torn spinach

1 (19-ounce) can cannellini beans, drained and rinsed

½ cup chopped Vidalia onion

1 garlic clove, minced

¼ cup fat-free, low-sodium chicken broth

1 tablespoon chopped fresh parsley

2 tablespoons fresh lemon juice

1 tablespoon cider vinegar

1. Steam asparagus, covered, 3 minutes. Drain and rinse with cold water.

2. Sprinkle shrimp with 1/8 teaspoon pepper. Heat oil in a medium nonstick skillet over medium-high heat. Add shrimp; sauté 4 minutes. Remove from pan; place in a large bowl. Add asparagus, spinach, and beans to shrimp; toss well.

3. Place onion and garlic in skillet on medium heat; cook 3 minutes or until soft, stirring frequently. Remove from heat; add remaining pepper, broth, and the remaining ingredients. Drizzle the dressing over the salad; toss to coat. Serve immediately.

NUTRITION PER SERVING

1 medium spaghetti squash

4 scallions, finely chopped

¼ cup chopped fresh parsley

¼ cup chopped fresh cilantro

¼ cup extra-virgin olive oil

¼ teaspoon freshly ground black pepper

1. Preheat oven to 400°F. Prick squash in several places, and bake 45 minutes until tender. Allow to cool slightly; cut in half lengthwise and scoop out seeds. Scrape out squash strands from each side with a fork. Transfer to a bowl, and let cool.

2. Whisk together scallions, parsley, cilantro, olive oil, and black pepper. Pour over squash, and gently toss until well combined. Refrigerate 2 hours for flavors to blend.

NUTRITION PER SERVING

2 cups green beans

2 tablespoons olive oil

1 tablespoon minced garlic

¼ cup fresh lemon juice

2 tablespoons water

¼ teaspoon freshly ground black pepper

4 cups cooked whole-wheat farfalle (bow-tie pasta; about 2 cups uncooked)

¼ cup chopped fresh parsley

1½ tablespoons capers

2 (6-ounce) cans albacore tuna in water, drained and flaked

1. Trim ends from beans and cut them in half lengthwise, slicing through the seam.

2. Heat oil and garlic in a large skillet over high heat. Add beans, and cook 5 minutes or until lightly browned, stirring frequently.

3. Cut beans into 1-inch pieces. Combine pan drippings with lemon juice, water, and black pepper in a large bowl; stir well with a whisk.

4. Add farfalle and remaining ingredients; toss well and serve.

NUTRITION PER SERVING

Bacon and Vidalia onions add rich flavor to this hearty salad.

2 cups haricots verts

1 (8-ounce) tuna steak

½ teaspoon freshly ground black pepper, divided

1 teaspoon olive oil

2 cups radicchio

1 (19-ounce) can cannellini beans, drained and rinsed

3 nitrate-free turkey bacon slices

½ cup chopped Vidalia onion

1 garlic clove, minced

¼ cup fat-free, low-sodium chicken broth

1 tablespoon chopped fresh parsley

2 tablespoons fresh lemon juice

1 tablespoon cider vinegar

1. Steam haricots verts, covered, 3 minutes. Drain and rinse with cold water

2. Sprinkle tuna with 1/8 teaspoon pepper. Heat olive oil in a medium nonstick skillet over medium-high heat. Add tuna; cook 3 minutes on each side until desired degree of doneness.

3. Remove from pan; cut into bite-size pieces; place in a large bowl.

4. Add haricots verts, radicchio, and beans to tuna; toss well.

5. Add bacon to pan. Cook over medium heat until crisp. Remove bacon from pan; crumble. Add onion and garlic; cook 3 minutes or until soft, stirring frequently. Remove from heat. Add remaining pepper, bacon, broth, and the remaining ingredients. Drizzle dressing over salad; toss to coat. Serve immediately.

NUTRITION PER SERVING

Dinner

1/3 cup unsweetened applesauce

1 tablespoon finely chopped fresh chives

2 tablespoons prepared horseradish

1 tablespoon champagne vinegar

4 (6-ounce) skinned salmon fillets (about 1 inch thick),

¼ teaspoon freshly ground black pepper

2 teaspoons olive oil

1. Preheat oven to 350°F.

2. Combine applesauce, chives, horseradish, and vinegar, stirring well with a whisk.

3. Sprinkle salmon with pepper. Heat oil in a large nonstick skillet over medium heat. Add salmon, and cook 3 minutes. Turn salmon over; brush with half of apple mixture.

4. Wrap handle of skillet with foil; bake in oven for 5 minutes or until fish flakes easily when tested with a fork. Brush with remaining apple mixture.

NUTRITION PER SERVING

1 cup Smucker’s sugar-free apricot preserves

1/3 cup orange juice

¼ cup Smart Start

4 (5-ounce) skinless, boneless chicken breasts

¼ teaspoon freshly ground black pepper

1. Preheat oven to 350°F.

2. To make the glaze, combine the preserves, orange juice, and Smart Start. Rub the chicken breasts with the marinade. Sprinkle pepper on top. Place the chicken in a roasting pan. Cook for 20 minutes, basting the chicken every 5 minutes with the excess glaze.

NUTRITION PER SERVING