PORK CACCIATORE by WEIGHT WATCHERS

 

Weight Watchers Recipe

 

7PointsPlus Value

Prep time: 16 min

Cook time: 28 min

Other time: 0 min

Serves: 4

Pork tenderloin subs for the typical chicken in this delicious dinner. The addition of potatoes makes it a one-pot meal - no need to cook either pasta or rice.

Ingredients   12 oz uncooked lean pork tenderloin, cut into 1- to 1 1/2-in chunks    1/2 tsp table salt, divided    1/2 tsp black pepper, freshly ground, divided    3 spray(s) cooking spray, divided      3 small uncooked Yukon gold potato(es), peeled, cut into 1-in chunks      1 medium uncooked onion(s), halved and thinly sliced    3/4 cup(s) water, or more if necessary, divided      1 medium yellow pepper(s), cut into 1-in chunks      8 oz cremini mushroom(s), halved or quartered lengthwise (about 3 cups)    3/4 tsp dried rosemary, or to taste    1 cup(s) home made marinara sauce    Instructions Coat a large nonstick skillet with cooking spray; heat over medium heat. Sprinkle pork with 1/4 teaspoon each salt and pepper. Add pork to skillet, increase heat to medium-high and cook, turning pieces occasionally, until browned, about 6 minutes; remove to a plate. Off heat, coat same skillet with cooking spray; heat over medium heat. Add potatoes, onion and 1/2 cup of water; cook, scraping bottom of pan, 1 minute. Cover and cook, stirring occasionally, 5 minutes. Add yellow pepper, mushrooms, rosemary and remaining 1/4 teaspoon each salt and pepper to skillet; sauté over medium-high heat, until vegetables are lightly browned, adding a tablespoon or two of water if needed to prevent sticking, about 7 minutes. Stir in marinara sauce, pork and 1/4 cup water; bring to a simmer. Cover skillet, reduce heat to medium and cook until vegetables are tender and pork is cooked through, about 7 minutes. Yields about 1 1/2 cups per serving.

CHIPOTLE-LIME SWEET POTATOES from COOKING LIGHT

INGREDIENTS:


4 sweet potatoes
1 tablespoon butter -- melted
1/8  teaspoon salt
1 whole canned chipotle pepper in adobo sauce, finely chopped -- plus 1/2 teaspoon of the adobo sauce
1 1/2 tablespoons fresh lime juice
2 teaspoons brown sugar
2 tablespoons skim milk

Preparation: 

Pierce each potato with a fork 3 to 4 times on each side. Wrap each potato in a damp paper towel. Microwave at HIGH 8 minutes, turning after 4 minutes. (Or until tender) Cool slightly. Cut potatoes in half; scoop pulp into a bowl. Mash pulp. Stir in remaining ingredients and serve.

Serves 4
WW 4 pts +

 

                  

SAUTEED CHICKEN WITH OLIVE-RAISIN TAPENADE

CUISINE LITE


Ingredients:

1/4 c pitted kalamata olives
1/4 c pimento-stuffed green olives
2 Tbsp. golden raisins
1 tsp. fresh lemon juice
1/2 tsp. extra virgin olive oil
2  cooked boneless,skinless chicken breast (5-6 oz. each), seasoned with salt and pepper

CHOP kalamata olives, green olives, and raisins until finely minced; transfer to a bowl. Stir in lemon juice and olive oil; mix until well combined.

SAUTE: Heat 1-2 tsp. olive oil in a non stick skillet on high. Cook chicken breasts 4-5 minutes on one side; flip and cook 4-5 minutes more.

SPOON tapenade over cooked chicken and serve.

Makes 2 servings (1/2 cup)

253 calories; 8g total fat; 618 mg sodium; 10 g carb. 1 g fiber 33 g protein
WW 6 PTS+

Spiced Pork Tenderloin Cooking Light Nov. 2012

Ingredients

 

 

• 3/8 teaspoon salt
• 1/4 teaspoon ground coriander
• 1/4 teaspoon freshly ground black pepper
• 1/8 teaspoon ground cinnamon
• 1/8 teaspoon ground nutmeg
• 1 pound pork tenderloin, trimmed and cut crosswise into 12 pieces                               
• Cooking spray
• 2 tablespoons butter                               
• 2 cups thinly sliced unpeeled Braeburn or Gala apple                               
• 1/3 cup thinly sliced shallots
• 1/8 teaspoon salt
• 1/4 cup apple cider
• 1 teaspoon fresh thyme leaves

Preparation

1. 1. Heat a large cast-iron skillet over medium-high heat. Combine first 5 ingredients; sprinkle spice mixture evenly over pork. Coat pan with cooking spray. Add pork to pan; cook 3 minutes on each side or until desired degree of doneness. Remove pork from pan; keep warm.
2. 2. Melt butter in pan; swirl to coat. Add apple slices, 1/3 cup shallots, and 1/8 teaspoon salt; sauté 4 minutes or until apple starts to brown. Add apple cider to pan, and cook for 2 minutes or until apple is crisp-tender. Stir in thyme leaves. Serve apple mixture with the pork.

Nutritional Information
Amount per serving

• Calories: 234
• Fat: 9.7g
• Saturated fat: 5g
• Monounsaturated fat: 3.2g
• Polyunsaturated fat: 0.7g
• Protein: 24.4g
• Carbohydrate: 12.3g
• Fiber: 1.5g
• Cholesterol: 89mg
• Iron: 1.7mg
• Sodium: 394mg
• Calcium: 18mg

Weight Watchers: 6 points plus

Beef and Butternut Chili-Cooking Light Magazine

This recipe is quite labor intensive, but so worth it! It has tons of flavor and lots of heat.

Caution: Allow plenty of time for preparation and cooking time! (definately a weekend recipe)

 Ingredients

• Cooking spray
• 1 tablespoon canola oil, divided
• 1 1/2 pounds boneless chuck roast, trimmed and cut into 1/2-inch cubes
• 3/4 teaspoon salt
• 1 1/2 cups chopped onion
• 1/2 cup chopped green bell pepper
• 2 tablespoons tomato paste
• 1 tablespoon minced fresh garlic
• 2 teaspoons diced jalapeño pepper
• 2/3 cup dry red wine
• 1 1/2 teaspoons ground ancho chile pepper
• 1 teaspoon dried oregano
• 1/2 teaspoon ground red pepper
• 1/4 teaspoon ground cumin
• 1/4 teaspoon ground coriander
• 1/8 teaspoon ground cinnamon
• 1 (28-ounce) can whole tomatoes, undrained and chopped
• 1 (15-ounce) can no-salt-added kidney beans, rinsed and drained
• 2 cups (1/2-inch) cubed peeled butternut squash
• 1 cup coarsely chopped carrot
• 6 tablespoons reduced-fat sour cream
• 2 tablespoons fresh cilantro leaves

Preparation

• 1. Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add 1 teaspoon oil; swirl. Sprinkle beef with salt. Add beef to pan; sauté 8 minutes, turning to brown on all sides. Remove beef.
• 2. Add 2 teaspoons oil to pan. Add onion and bell pepper; sauté 3 minutes. Add tomato paste, garlic, and jalapeño; sauté 2 minutes, stirring constantly. Add wine; bring to a boil, scraping pan. Cook 2 minutes. Return beef to pan.
• 3. Stir in ancho chile pepper and the next 7 ingredients (through kidney beans), and bring to a boil. Cover, reduce heat to medium, and simmer gently for 1 hour. Add butternut squash and 1 cup carrot, and simmer for 1 hour or until beef is tender. Ladle 1 1/3 cups chili into each of 6 bowls, and top each with 1 tablespoon sour cream and 1 teaspoon cilantro.
•  Cooking Light
  NOVEMBER 2011
• Recipe time
• Hands On: 36 Minutes
  Total: 2 Hours, 40 Minutes

  Nutritional Information:

• Amount per serving

  • Calories: 308
  • Fat: 9.9g
  • Saturated fat: 3.3g
  • Monounsaturated fat: 3.6g
  • Polyunsaturated fat: 1g
  • Protein: 28.4g
  • Carbohydrate: 25.5g
  • Fiber: 5.8g
  • Cholesterol: 55mg
  • Iron: 4.7mg
  • Sodium: 606mg
  • Calcium: 138mg
  • 7 W.W points plus

Ravioli with Sautéed Butternut Squash and Thyme Recipe (Woman's Day Magazine)

Active Time: 20 minutes

Total Time: 20 minutes

Serves: 4

Store bought cheese ravioli gets dressed up for fall with a savory mix of butternut squash, garlic and fresh thyme, plus a generous dusting of salty Parmesan cheese. This recipe is so easy, quick and yummy!

Recipe Ingredients

• 2 Tbsp olive oil
• 1/2 medium butternut squash (about 1 lb), peeled and cut into 1/2-in. pieces
• Kosher salt and pepper
• 2 cloves garlic, thinly sliced
• 1 Tbsp small fresh thyme sprigs
• 1 16-oz pkg cheese ravioli (fresh or frozen)
• 1/4 cup grated Parmesan (1 oz)

Recipe Preparation

1. Heat the oil in a large nonstick skillet over medium heat. Add the squash, season with 1/2 tsp salt and 1/4 tsp pepper and cook, covered, stirring occasionally, for 8 minutes.
2. Add the garlic and thyme and cook, uncovered, tossing occasionally, until the squash is tender and beginning to brown, 2 to 3 minutes more.
3. Meanwhile, cook the ravioli according to package directions. Transfer the ravioli to plates, top with the squash mixture and sprinkle with the Parmesan.

Nutrition Facts

Servings 4

Amount Per Serving

Calories 332

Total Fat 14 g

Saturated Fat 5 g

Cholesterol 29 mg

Sodium 566 g

Total Carbohydrates 40 g

Dietary Fiber 3 g

Protein 13 g

9 W.W. POINTS PLUS

Pork Tenderloin and Lentils (Woman's Day Magazine)

Pork Tenderloin with Lentils Recipe

Active time: 25 minutesTotal time: 30 minute Serves 4

A lentil and walnut salad gives an earthy and rustic feel to this savory dish, which is ready in just 30 minutes. Toasting the walnuts is essential: Bake them on a sheet pan in a 400°F oven for 6 to 8 minutes; transfer to a cutting board and chop.

Recipe Ingredients

• 1 cup lentils, rinsed
• Kosher salt and black pepper
• 3 Tbsp olive oil
• 1 pork tenderloin (1 1⁄4 lb)
• 2 Tbsp red wine vinegar
• 2 tsp Dijon mustard
• 1 celery stalk, finely chopped
• 1 medium carrot, finely chopped
• 1/2 small red onion, chopped
• 1/2cup walnuts, toasted
• 2 Tbsp fresh tarragon, chopped

Recipe Preparation

1. Heat oven to 400°F. Bring 4 cups of water to a boil. Add the lentils and 1 tsp salt; simmer, stirring occasionally, until tender, 20 to 25 minutes. Drain.
2. Meanwhile, heat 1 Tbsp of the oil in an ovenproof skillet over medium-high heat. Season the pork with 1/2 tsp each salt and pepper and cook, turning, until browned, 8 minutes. Transfer to the oven and roast until cooked through, 10 to 12 minutes. Let rest before slicing.
3. In a large bowl, whisk together the vinegar, mustard, remaining 2 Tbsp oil, and 1/4 tsp each salt and pepper. Add the lentils, celery, carrot, onion, walnuts and tarragon, and toss to combine. Serve with the pork.

Per serving: 408 calories 16g fat-35g protein-33g carbs-12g fiber-10 W.W. points plus

 

By Woman's Day Kitchen from Eating Light, December 28, 2010

http://www.womansday.com/Recipes/Pork-with-Lentils-Recipe