Pork Chops on Sautéed Kale with Mustard Sauce

4 boneless pork chops

Salt

Pepper

Olive oil spray

1/2 cup fat free chicken broth

2/3 cup fat free half and half 

1 Tbsp spicy brown mustard

2 tsp lemon juice

4 cups baby kale leaves

Spray a nonstick skillet with the olive oil. Salt and pepper both sides of the chops and cook in the skillet over medium heat until lightly browned on both sides. 

Meanwhile lightly spray a small skillet and add the kale. Place a lid on the skillet and allow to cook about 5 minutes or until the kale is wilted. Arrange on a serving platter.

When pork chops are cooked through and browned, arrange on top of the kale. Keep warm 

Pour chicken broth in the skillet used to cook the chops. Stir in the half and half, mustard and lemon juice. Stir while cooking until desired consistency.  I sometimes have to use corn starch to thicken the sauce. Put about 1/4 cup cold water in a small bowl and stir in 1-2 tsp of corn starch. Pour slowly into the sauce while stirring.  Cook until it thickens. 

Spoon the sauce over the chops or just serve it on the side. 

Roasted Squash

Fresh Zucchini and Yellow Squash - cut lengthwise in half and then sliced.    I had about 1 1/2 cups of each.

1/2 medium red bell pepper, diced

3 or 4 green onions, diced including the green tops

basil

salt and pepper

olive oil spray

mozzarella cheese - about 1/2 cup

Spray a 13 x 9 inch pan with the olive oil spray. 

Mix the vegetables with the basil, salt and pepper in a large bowl.  Spray with a little of the olive oil.  Pour into the pan, spreading into a single layer. 

Bake at 350 degrees for 10 minutes. 

Top with the cheese and return to the oven for a few minutes to melt the cheese.

4 servings

Southwestern Chicken with Salsa Jam

6 chicken tenderloins

Cumin 

Chili powder

Olive oil spray

Shredded Monterey Jack cheese

1 large tomato, diced

2 chipotle chilis in adobo sauce

Juice of 1 lime

Green onions

(My salsa jam was pretty spicy. I might just use one pepper next time) 

Place tenderloins between pieces of heavy duty plastic wrap and flatten with a meat tenderizer until even thickness  place on a large plate and sprinkle with cumin and chili powder on one side only. 

Spray large skillet with the olive oil spray. Cook the tenderloins until cooked through and lightly browned on both sides. 

Remove to a serving platter or plate so they are in a single layer.  

Place shredded cheese over each tenderloin - I used a little less than a tablespoon on each. 

The heat from the chicken will melt the cheese but it helps to cover with another plate or I use a cover we have to use in the microwave. 

Just cover and set aside while making the salsa jam. 

Combine the tomatoes, diced chipotles and lime juice. 

Put the mixture into the skillet you used to cook the chicken. Heat under the tomatoes begin to get soft. I wanted mine less chunky so I used a potato masher to smash the tomatoes. 

Continue to cook a few minutes. 

Check out those tenderloins. By now the cheese should be a gooey melted topping on the chicken. 

Serve by placing a tenderloin on each plate. Top with some green onions and place a spoonful of the salsa jam on the side. If there is jam left, serve on the side.

 

Chipotle yogurt chicken kabobs with grilled pineapple

This recipe was revised from a weight watchers recipe. 

Chipotle yogurt chicken kabobs with Grilled Pineapple 

( I served with a garlic and olive oil couscous - no recipe for that as it was a boxed mix) 

Chicken kabobs 

1 1/2 lb boneless, skinless chicken breasts or tenderloins 

1 5 oz carton of Oikos nonfat plain yogurt

1 chipotle chili in adobo sauce

1 tsp ground cumin 

Salt and pepper 

Cut chicken into 1 inch cubes. Place in a sturdy zippered gallon bag. 

Mix together the remaining ingredients and pour over the chicken pieces. Squeeze to coat well. Press out the air and close securely. 

Set in the frig for a couple hours. 

Prepare grill or broiler. Thread chicken on 4 skewers ( I have long metal one that work great. If you use the bamboo skewers you might need more than 4 ). 

Cook about 11 minutes, turning midway. 

Grilled Pineapple

Pineapple slices ( I peeled and sliced leaving the core but you can core if you have the tool) 

1 1/2 tbsp pineapple juice

2 tbsp brown sugar

Mix juice and sugar.  Spray grill with oil (I used my Foreman grill).  Place pineapple slice with the sugar side down on the grill.   Brush top side of slice and close the grill if using the Foreman.  Cut for several minutes until warmed through.  I press my top down firmly to get grill marks in the pineapple. 

If using an outdoor grill cook on one side for a few minutes, brush top and turn to cook the other side. 

I thought the pineapple was too sweet with the brown sugar.   The next time I do this I will just do the fresh pineapple without the sugar and juice mixture. 

Kale Salad

Kale Salad

Kale, rinsed and torn into bite-sized pieces

Dried cranberries

Crisp bacon, 2 or 3 slices

Diced green onions

Parmesan cheese

Pink Lemonade Dressing

Place kale, dried cranberries and diced onions in a large bowl.   Crumble the bacon over the kale.   Pour some of the dressing over and toss until well coated.   Divide into salad bowls and top with the parmesan cheese. 

Very tasty- can add other ingredients like sunflower seeds, sliced almonds, blue cheese, or feta cheese.

White lasagne

White lasagne

8 lasagne noodles 

2 cups diced ham

Fresh asparagus- I had about 10 fairly thick stalks

8 oz fresh mushrooms, baby portabellas if you can

Ragu light Parmesan Alfredo sauce 

1/2 to 1 cup Parmesan cheese 

Clean mushrooms and slice or dice. Place in a large bowl. 

Clean asparagus and cut into 1 inch pieces. Put in the bowl with the mushrooms. 

Cook lasagne noodles according to package directions. Do not drain, but pull out each noodle using tongs and spread on a sheet of wax paper. 

Place the asparagus and mushrooms in the hot pasta water and cook for 5 minutes. Drain. 

Spread a couple tablespoons of the Alfredo sauce in the bottom of an 11 x 7 

casserole. Layer 4 noodles slightly overlapping on the sauce. Spread  1 cup of the ham and about half of the asparagus and mushroom mixture over the noodles. Spoon the Alfredo sauce over and spread a little to distribute the sauce. Sprinkle with Parmesan cheese. 

Repeat layers.  

Cover tightly with plastic wrap and microwave for about 5 minutes or until sauce is bubbling and cheese has melted. 

Shrimp Tacos

Shrimp Tacos

Shrimp (I used frozen jumbo shrimp, thawed and drained well) 

Kraft tangy lime dressing 

Tortillas

Lettuce, shredded 

Diced tomatoes

Diced green onions 

Shredded cheddar or Mexican blend cheese 

Sauté shrimp in a nonstick skillet. Pour a little of the dressing over the shrimp. Heat and stir until the dressing is absorbed. 

Arrange lettuce, shrimp, tomatoes, onions and cheese on tortilla. Drizzle with a little of the dressing.