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Sunday, July 19, 2009

Peachy Pork Medallions

Cooking spray
1 lb pork tenderloin, cut into 8 slices, flattened to 1/4" thick
1/4 tsp salt
1/4 tsp ground black pepper
8 slices (1/2" thick) precooked palenta (can sub couscous or rice)
2 tsp olive oil
2 2/3 cups sliced peaches
1/4 cup reduced-sodium fat-free chicken broth
6 tbs seedless raspberry all-fruit spread
1 tbs balsamic vinegar
1/4 tsp ground ginger

1. Coat a large skillet with cooking spray and set on medium-high heat. Sprinkle pork with salt and pepper, and saute 2 minutes on each side; remove from pan and cover with foil to keep warm.
2. Brush polenta slices with oil. Cook in skillet on medium-high heat, 3 to 4 minutes per side or until lightly browned. Remove and set aside. Reduce heat to medium and cook peach slices, stirring frequently, until barely tender.
3. Add broth to peaches and bring to a simmer, stirring regularly. Add preserves, vinegar, and ginger. Stir until preserves melt.
4. Serve pork, drizzled with sauce, with peaches and polenta.

Per serving:
327 calories
7 g fat (2 g saturated)
435 mg sodium
75 mg cholesterol

Berry Mini-Meat Loaves

Meat Loaves:
1 lb 10% lean ground beef
1/2 cup plain bread crumbs
1/4 cup minced onion
Pinch ground black pepper
1/2 tsp dried oregano
1/4 cup ketchup
2 tsp Worcestershire sauce
1/4 cup reduced-sodium fat-free beef broth
1.25 oz package gravy mix

Berry Sauce:
1 lb, 5 oz bag frozen berries
1/2 cup orange juice

1. Heat oven to 350 degrees F. Coat 8 cups of a muffin tin with cooking spray, then set aside. Combine meat-loaf ingredients, except gravy mix, in a large bowl. Scoop into muffin cups and bake 30 minutes.
2. While loaves bake, mix berries and juice in a saucepan; bring to a simmer over medium-high heat. Reduce heat and simmer uncovered for 5 minutes. Prepare gravy.
3. Offer 2 meat-loaf muffins with berry sauce on the side. Serve with mashed potatoes and drizzle gravy on top.

Per serving:
340 calories
10 g fat (4 g saturated)
822 mg sodium
31 mg cholesterol

Submitted by Kari Merks
Originally in Parenting magazine

Thursday, July 2, 2009

Mac-and-Cheese Soup

1 package (32 oz) reduced-sodium chicken broth
6 oz small pasta shells
1 bag (16 oz) frozen broccoli, cauliflower, and carrot blend
1 1/2 cups low-fat milk
2 tbsp all-purpose flour
1 1/2 cups shredded cheddar cheese

In a large saucepan, bring broth to a boil over high heat. Add pasta. Return to a boil. Reduce heat and let simmer, uncovered for 5 minutes. Add vegetables. Cook until pasta and vegetables are tender, about 5 minutes more.
Combine milk and flour in a resealable container; shake well to combine. Stir into pasta mixture. Cook and stir until thickened and bubbly. Gradually add the cheese, stirring until cheese melts.

Makes 6 servings
Nutrition per serving:
292 calories
17g protein
11g fat
31g carb
300mg calcium
3g fiber

submitted by Kari Merks
originally posted in Parents magazine