How did the first week of recipes go for everyone? I hope that you liked them all…The Weigh In has another list of 7 great recipes for you to enjoy through out the week.
Enjoy…
MONDAY
White Turkey Chili
- Makes: 6 servings, about 1 1/2 cups each
- Serving Size: about 1 1/2 cups each
- Active Time: 40 minutes
- Total Time: 1 1/2 hours
Ingredients
- 3 tablespoons extra-virgin olive oil or canola oil
- 1 pound 93%-lean ground turkey
- 1 large onion, diced
- 4 cloves garlic, minced
- 2 medium zucchini, diced (about 3 1/2 cups)
- 1/2 cup bulgur
- 2 tablespoons dried oregano
- 4 teaspoons ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon white pepper
- 1/4 teaspoon salt
- 2 15-ounce cans no-salt-added white beans, rinsed
- 2 4-ounce cans green chiles, mild or hot
- 4 cups reduced-sodium chicken broth
Preparation
- Heat oil in a Dutch oven over medium-high heat. Add ground turkey, onion and garlic. Cook, stirring and breaking up the meat with a wooden spoon, until the meat is no longer pink, 3 to 5 minutes.
- Add zucchini and cook, stirring occasionally, until the zucchini is starting to soften, 5 to 7 minutes.
- Add bulgur, oregano, cumin, coriander, white pepper and salt and cook, stirring, until aromatic, 30 seconds to 1 minute.
- Stir in white beans and chiles, then pour in broth; bring to a boil.
- Reduce heat to a simmer, partially cover the pot and cook, stirring occasionally, until the liquid is reduced and thickened and the bulgur is tender, about 50 minutes.
Nutrition Facts
Per serving: 356 calories; 14 g fat ( 2 g sat ); 43 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 26 g protein; 10 g fiber; 722 mg sodium; 898 mg potassium.
TUESDAY
Creamy Mustard Chicken
- Makes: 4 servings, 1 cutlet & 1 cup pasta with 1/4 cup sauce each
- Serving Size: 1 cutlet & 1 cup pasta with 1/4 cup sauce each
- Active Time: 35 minutes
- Total Time: 35 minutes
Ingredients
- 1/2 package whole-wheat angel hair pasta (7-8 ounces)
- 4 thin-sliced chicken breasts or cutlets (about 1 pound)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt, divided
- 1/2 teaspoon freshly ground pepper, divided
- 1/4 cup all-purpose flour
- 3 tablespoons extra-virgin olive oil, divided
- 1 large shallot, finely chopped
- 1/2 cup dry white wine
- 1/2 cup water
- 1/4 cup reduced-fat sour cream
- 2 tablespoons Dijon mustard
- 2 tablespoons chopped fresh sage, plus more for garnish
Preparation
- Bring a large saucepan of water to a boil. Add pasta and cook according to package instructions. Drain.
- Meanwhile, sprinkle chicken with garlic powder and 1/4 teaspoon each salt and pepper. Place flour in a shallow bowl and coat both sides of the chicken, shaking off any excess. Reserve 2 teaspoons flour; discard the rest.
- Heat 2 tablespoons oil in a large skillet over medium-high heat. Cook the chicken, turning once, until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a clean plate.
- Reduce heat to medium and add the remaining 1 tablespoon oil to the pan. Add shallot and cook, stirring, until beginning to brown, 30 seconds to 1 minute. Add wine and cook, stirring occasionally, for 1 minute. Combine water with the reserved 2 teaspoons flour. Add to the pan and cook, stirring, until thickened, about 1 minute. Remove from the heat; stir in sour cream, mustard, 2 tablespoons sage and the remaining 1/4 teaspoon each salt and pepper. Return the chicken to the pan and turn to coat with the sauce.
- Top the pasta with half the sauce, the chicken and then the remaining sauce. Garnish with more sage, if desired.
Nutrition Facts
Per serving: 447 calories; 16 g fat ( 3 g sat ); 69 mg cholesterol; 42 g carbohydrates; 0 g added sugars; 31 g protein; 6 g fiber; 456 mg sodium; 367 mg potassium.
WEDNESDAY
Chard and Chorizo Frittata
- Makes: 4 servings
- Active Time: 40 minutes
- Total Time: 40 minutes
Ingredients
- 7 large eggs
- 3 scallions (1/2 bunch), sliced
- 1/2 cup shredded Parmesan cheese
- 1/4 teaspoon freshly ground pepper
- 1/8 teaspoon salt
- 2 tablespoons extra-virgin olive oil
- 4 cups chopped chard (1 small bunch)
- 1/2 cup finely diced Spanish chorizo or pepperoni (about 2 ounces)
- 3 cups frozen shredded hash browns
Preparation
- Position rack in upper third of oven; preheat broiler.
- Whisk eggs, scallions, cheese, pepper and salt in a large bowl.
- Heat oil in a large cast-iron skillet (or broiler-safe nonstick skillet) over medium-high heat. Add chard and chorizo (or pepperoni) and cook, stirring frequently, until the chard is wilted, 2 to 3 minutes. Stir in hash browns. Pat the mixture into an even layer in the pan.
- Pour the egg mixture into the pan and evenly spread to the edges. Cook over medium-high heat, lifting around the edges with a heatproof spatula to allow uncooked egg to flow under, until set around the edges, 3 to 4 minutes. Place the skillet under the broiler until the top is cooked and the eggs are slightly browned, 3 to 4 minutes. Let stand 5 minutes.
- To release the frittata from the pan, run the spatula around the edges, then underneath, until you can slide or lift it out onto a cutting board or serving plate. Cut into wedges and serve.
Nutrition Facts
Per serving: 384 calories; 24 g fat ( 8 g sat ); 345 mg cholesterol; 22 g carbohydrates; 0 g added sugars; 20 g protein; 3 g fiber; 683 mg sodium; 356 mg potassium.
THURSDAY
Salmon Cakes with Olives, Limon and Dill
- Makes: 8 servings, 1 salmon cake each
- Serving Size: 1 salmon cake each
- Active Time: 30 minutes
- Total Time: 30 minutes
Ingredients
- 4 scallions, quartered
- 1/2 cup pitted Kalamata olives
- 3 tablespoons coarsely chopped fresh dill or thyme
- Zest of 2 lemons
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 2 1/2 pounds wild salmon (see Tip), skinned and cut into 2-inch chunks
- 4 teaspoons extra-virgin olive oil, divided
Preparation
- Place scallions, olives and dill (or thyme) in a food processor and pulse until finely chopped. Transfer to a large bowl. Stir in lemon zest, salt and pepper.
- Working in 3 or 4 batches, pulse salmon just 2 or 3 times to finely chop, but not puree. Add the chopped salmon to the bowl; gently mix until combined. (Alternatively, finely chop salmon, scallions, olives and herbs by hand before combining with lemon zest, salt and pepper.) Divide the mixture into 8 patties, about 3 inches in diameter and 3/4 inch thick. Chill in the refrigerator for at least 20 minutes (or up to 2 hours) before cooking.
- Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add 4 salmon cakes and cook until browned on both sides and just cooked through, 6 to 8 minutes total. Repeat with the remaining oil and salmon cakes.
Nutrition Facts
Per serving: 214 calories; 10 g fat ( 2 g sat ); 66 mg cholesterol; 2 g carbohydrates; 0 g added sugars; 29 gprotein; 1 g fiber; 339 mg sodium; 551 mg potassium.
FRIDAY
Broccoli Rabe & Turkey Sausage Lasagna
- Makes: 2 casseroles, 4 servings each (about 1 1/4 cups)
- Serving Size: about 1 1/4 cups
- Active Time: 1 hour
- Total Time: 2 hours
Ingredients
- 1 pound Italian turkey sausage, hot or sweet, casings removed
- 1 medium onion, finely chopped
- 1/4 cup chopped garlic
- 12 cups chopped broccoli rabe, tough stems removed (about 1 1/2 bunches)
- 1/2 cup water
- 1/2 cup red wine
- 1 tablespoon Italian seasoning
- 1 28-ounce can crushed tomatoes (see Tip)
- 1 14-ounce can no-salt-added diced tomatoes
- 1/4 cup chopped Kalamata olives
- 1 tablespoon capers, rinsed
- 1 15-ounce container part-skim ricotta cheese
- 1/2 cup grated Parmigiano-Reggiano cheese
- 1 teaspoon freshly ground pepper
- 12 whole-wheat lasagna noodles (1 box), divided
- 1 cup shredded part-skim mozzarella cheese, divided
Preparation
- Preheat oven to 375°F. Coat two 8-inch-square baking dishes with cooking spray.
- Cook sausage in a Dutch oven over medium heat, crumbling with a spoon, until no longer pink, 8 to 10 minutes. Transfer to a bowl with a slotted spoon. Add onion and garlic to the pot and cook, stirring, until starting to soften, about 3 minutes. Add broccoli rabe and water and bring to a simmer; cook, stirring occasionally, until the greens are wilted and most of the water is evaporated, about 5 minutes. Add wine; increase heat to high and cook until mostly evaporated, about 3 minutes. Add Italian seasoning, crushed and diced tomatoes, olives and capers; reduce heat to maintain a lively simmer and cook for 5 minutes. Remove from heat.
- Combine ricotta, Parmesan and pepper in a small bowl. Break enough off the end of each lasagna noodle so they can fit into the baking dish (it’s OK if they don’t break in a straight line); reserve the broken pieces for another use, if desired.
- To assemble: Spoon 1/2 cup of the sauce into each prepared baking dish. Cover with 3 lasagna noodles. Dollop 1/2 cup of the cheese mixture on top, spreading gently. Top with about 1/2 cup sausage and 1 cup sauce. Repeat the layers, ending with the rest of the sauce. Sprinkle each lasagna with 1/2 cup mozzarella.
- To serve: Coat a piece of foil with cooking spray and cover the baking dish. Bake for 30 minutes. Uncover and bake until the cheese is golden, about 20 minutes more. Let stand 15 minutes before serving. To freeze: Let unbaked lasagna(s) cool to room temperature. Tightly wrap with heavy-duty foil (or freezer paper) and freeze. (To prevent foil from sticking to the cheese, coat with cooking spray first.)
Nutrition Facts
Per serving: 388 calories; 15 g fat ( 6 g sat ); 71 mg cholesterol; 34 g carbohydrates; 0 g added sugars; 30 g protein; 7 g fiber; 679 mg sodium; 751 mg potassium.
SATURDAY
South Texas Steak Fajitas
- Makes: 4 servings, 2 fajitas (with 1/2 cup filling) each
- Serving Size: 2 fajitas (with 1/2 cup filling) each
- Active Time: 40 minutes
- Total Time: 40 minutes (plus 8-24 hours marinating time)
Ingredients
STEAK & MARINADE
- 3 fresh jalapeño peppers, stems and seeds removed
- 1 small onion, quartered
- 1/4 cup fresh cilantro
- 3/4 cup beer, pale ale or lager
- 1/2 cup Italian salad dressing (see Tips)
- 1/3 cup lime juice
- 1 tablespoon Worcestershire sauce
- 1 1/2 teaspoons garlic powder
- 1 teaspoon salt
- 1/2 teaspoon ground cumin
- 1 bay leaf
- 1 pound skirt steak (see Tips)
FAJITA VEGETABLES
- 1 tablespoon canola oil
- 3 New Mexican green chiles or poblano peppers (see Tips), seeded and cut into 1/2-inch strips
- 1 medium onion, halved and cut into 1/2-inch-wide strips
- 1/8 teaspoon salt
- 8 6-inch flour tortillas, heated
Preparation
- To marinate steak: Place jalapeños, quartered onion and cilantro in a blender or food processor and blend until finely chopped. Add beer, salad dressing, lime juice, Worcestershire sauce, garlic powder, 1 teaspoon salt and cumin and puree until smooth. Stir in bay leaf. Place steak in a gallon-size sealable plastic bag and pour the marinade over it. Close and refrigerate, turning occasionally, for at least 8 hours and up to 24 hours.
- To grill steak: Preheat grill to medium-high.
- Remove the steak from the marinade and place on the grill. (Discard marinade.) Grill 3 to 4 minutes per side for medium. Remove the steak to a clean cutting board and let rest for 5 minutes.
- To prepare vegetables: Meanwhile, heat oil in a large skillet over high heat until shimmering. Add chiles and onion strips, sprinkle with 1/8 teaspoon salt and cook, stirring, until blackened in spots and just softened, 4 to 6 minutes.
- Holding your knife at a 45-degree angle to the steak, very thinly slice across the grain—this helps keep the fajita tender. Serve the steak and vegetables on a platter with the tortillas so everyone can make their own fajitas at the table.
Nutrition
Per serving: 467 calories; 20 g fat ( 5 g sat ); 74 mg cholesterol; 40 g carbohydrates; 0 g added sugars; 30 g protein; 3 g fiber; 792 mg sodium; 753 mg potassium.
SUNDAY
Pork Milanese with Mashed Sweet Potatoes
- Makes: 4 servings, 2 pork medallions & about 1/2 cup sweet potato each
- Serving Size: 2 pork medallions & about 1/2 cup sweet potato each
- Active Time: 30 minutes
- Total Time: 30 minutes
Ingredients
- 2 large sweet potatoes (about 2 pounds)
- 2 tablespoons all-purpose flour
- 1 large egg, lightly beaten
- 3/4 cup coarse dry breadcrumbs, preferably whole-wheat
- 1/4 cup finely shredded Parmesan cheese
- 1 pound pork tenderloin, trimmed and cut crosswise into 8 slices (medallions)
- 1/2 teaspoon salt, divided
- 1/2 teaspoon freshly ground pepper, divided
- 3 tablespoons extra-virgin olive oil
- 1/4 cup reduced-fat sour cream
- 1 tablespoon chopped fresh sage
- 4 lemon wedges (optional)
Preparation
- Prick sweet potatoes in several places with a fork. Place on a plate and microwave on High until tender all the way through, 10 to 15 minutes.
- Meanwhile, place flour in a shallow dish and egg in another dish. Combine breadcrumbs and Parmesan in a third dish. Press pork medallions down with your hand so they are all about 1/2 inch thick. Sprinkle with 1/4 teaspoon each salt and pepper. Coat both sides of the pork first in the flour, shaking off any excess, then dip in egg. Finally, coat on both sides with the breadcrumb mixture, pressing to help the crumbs stick.
- Heat oil in a large nonstick skillet over medium heat. Add the pork and cook, turning once, until golden brown and an instant-read thermometer inserted in the center registers 145°F, 4 to 5 minutes per side (see Tip, below). Transfer to a clean plate and let rest while you finish the sweet potatoes.
- When the sweet potatoes are cool enough to handle, cut open and scoop the flesh into a medium bowl. Mash with sour cream, sage and the remaining 1/4 teaspoon each salt and pepper. Serve the pork with the mashed sweet potato and a lemon wedge, if desired.
Nutrition Facts
Per serving: 469 calories; 18 g fat ( 5 g sat ); 130 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 33 g protein; 6 g fiber; 527 mg sodium; 1159 mg potassium.
***Again, please look for these EVERY Sunday***
Until Next Time…
Ryan
The Weigh-In 
All of these look delicious! Thanks for the post, I can’t wait to try!