February 28, recipe, ROASTED HERB FILLET OF BEEF WITH HORSERADISH SAUCE

February 28, recipe

ROASTED HERB FILLET OF BEEF WITH HORSERADISH SAUCE (12 servings), time 1 hour 15 minutes

Ingredients

HERB FILLET OF BEEF

1/4 cup whole grain dijon mustard

3 Tbsp mixed chopped fresh herbs (sage, rosemary and thyme)

1 Tbsp extra-virgin olive oil

Vegetable oil for browining

1 oven-ready, tied fillet of beef roast (4 lb)

1 tsp kosher salt

freshly ground pepper

HORSERADISH SAUCE

1cup reduced-fat sour cream

1/2 cup cream style horseradish sauce

1 1/2 Tbsp chopped parsley

1 1/2 tsp honey mustard

pepper

Directions

Heat oven to 450 F. In a small bowl, mix mustard, herbs and olive oil.

Heat a large Dutch oven over medium-high heat. Add enough vegetable oil to just coat bottom of pan. Pat beef dry with paper towel and season with salt. Sear beef, turning every 3 minutes, until all sides are well browned, about 12 minutes total. Transfer beef to a roasting rack set in a shallow roasting pan and brush with the mustard mixture.

Roast the beef 15 to 20 minutes until an instant read thermometer inserted in center registers 125 F, for medium rare. Let beef rest on a cutting board, loosely tented with foil, 15 to 20 minutes.

Meanwhile, to make HORSERADISH SAUCE, which all ingredients in a medium bowl until blended.

Slice beef into thick slices. Serve warm or at room temperature with horseradish sauce.

440 calories, 1 gram fiber

February 26, recipe, SICILIAN PASTA WITH TUNA

February 26, recipe
SICILIAN PASTA WITH TUNA (4 servings), 22 minutes

Ingredients
12 oz spaghetti pasta
2 tsp EVOO
1 large onion, sliced
1 jar (8.5 oz) olive spread or
1 can (7.5 oz) eggplant appetizer (caponata) plus 1/4 cup chopped pimiento-stuffed olives
1 can (6 oz) chunk light tuna in olive, drained.
1 Tbsp. raisins
1/2 tsp pepper
garnish chopped parsley


Directions
Bring a large pot of lightly salted water to a boil. Add pasta and cook as package directs.

Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add onion and saute 7 minutes until golden and tender. Reduce heat to medium add remaining ingredients and stir gently until heated through.

Remove 1/2 cup pasta cooking water. Drain pasta; return to pot. Add olive mixture and reserved pasta water; toss to mix and coat. Sprinkle with chipped parsley.



calories 542, fiber 3 grams

February 18, recipe, STOVETOP ZITI

February 18, recipe
STOVETOP ZITI (6 servings)

Ingredients

1 lb ziti pasta
1 bag (12 oz) broccoli florets

SAUCE
1 jar (26 oz) marinara sauce
1 cup skim ricotta
4 oz part-skim mozzarella diced
1/3 cup chopped fresh parsley
1/4 cup grated parmesan


Directions
Cook pasta in a large pot of lightly salted boiling water as package directs, adding broccoli 4 minutes before pasta is done.

Mix marinara sauce and about 1/2 the ricotta in a large saucepan. Cook over medium-low heat until hot.

Drain pasta and broccoli; return to pot. Add sauce mixutre; toss to ix and coat. Immediately add mozzarella and about 1/2 the parsley and Parmesan. Stir until mozzarella melts.

Transfer to serving bowl; sprinkle with remaining parsley and Parmesan. Top with dollops of remaining ricotta.

calories: 478, fiber 5 grams

February 14, recipe, PORK LOIN WITH CHERRY-ORANGE COMPOTE

February 14, recipe
PORK LOIN WITH CHERRY-ORANGE COMPOTE (12 servings)

Ingredients

Rub
2 Tbsp zest grated from 3 large navel oranges (reserve oranges)
1/4 cup minced garlic
2 Tbsp dried sage
1 Tbsp EVOO
1 1/2 tsp each salt and freshly ground black pepper
6-lb bone-in pork center loin roast (TIP: have your butcher crack the roast's chine (backbone) and, for an elegant presentation, french the ribs (trim meat from ends of bone))

Fruit Compote
3 Tbsp butter
1 cup finely chopped onion
1 cup dry white wine or fresh orange juice
1 cup dried cherries
1/2 cup golden raisins
2 Tbsp honey
1/4 tsp salt
reserved 3 oranges

Garnish
sprigs of sage and parsley, red and green grapes and kumquats

Directions
Place oven rack in lowers position. Heat oven to 350 F
RUB ix ingredients in a small bow. Press mixture firmly onto pork.

Place pork, bones up, on a rack in a shallow roasting pan. Roast 2 hours or until a meat thermometer inserted into center of meat, not touching bone, registers 150 F for medium, 160 F for well-done.

While port roasts, make COMPOTE: melt butter in a medium saucepan. Add onion; saute until transluscent. Add wine, cherries, raisins, honey and salt. Bring to a boil; reduce heat, cover and simmer gently 15 minutes or until fruits are soft. Remove pan from heat.

Cut off white part and any peel remaining on reserved oranges. Holding oranges over a bowl, cut between membranes to release sections. Squeeze juices from membranes into bowl; cover and reserve.

When pork is done, place on a large serving platter; cover loosely with foil and let rest 15 minutes (temperature will continue to rise 5 to 10 F).

Add 1/2 cup water to roasting pan. Place pan over 2 burners and stir, scraping up browned bits on bottom. Pour into a small bowl or 1 to 2 cup glass measure. Let stand until fat rises to top. Skim fat off to reserve drippings on bottom.

Stir drippings, the oranges and juice into compote. Heat over medium low heat (don't boil or orange sections will break up).

Garnish platter with herbs and fruit; serve compote from a bowl.


calories 432  fiber 2 grams

Recipe, February 6, MOROCCAN LAMB SHANKS

Recipe February 6
MOROCCAN LAMB SHANKS (4 servings)

Ingredients
2 cans (15.5 oz each) chickpeas, rinsed
1 cup each pitted prunes and dried apricot halves
1 cup finely chopped onion
1 Tbsp minced garlic
1 cup chicken broth
1/4 cup fresh orange juice
1 Tbsp freshly grated orange zest
1/2 tsp each salt, ground cinnamon, cumin and ground ginger
4 lamb shanks (12 to 14 ounces each)
garnish toasted sliced almonds and chopped parsley

Directions
Mix all ingredients except lamb in an oval 5 1/2 qt or larger slow cooker. Add lamb; spoon some mixture over shanks.

Cover and cook on low to 10 to 12 hours until lamb is very tender.

Remove lamb to serving plates; spoon out chickpeas and fruit and a slotted spoon and add to plates. Pour liquid into a bowl, skim off fat and pour juices into a gravy boat. SErve with the lamb; garnish plates with almonds and parsley.

850 calories fiber 12 grams

Recipe, February 5, SMOKED TURKEY & BULGUR SALAD

Recipe
February 5
SMOKED TURKEY & BULGUR SALAD (4 servings)

Ingredients
1 cup uncooked bulgur
2 cups boiling water
1 slice (3/4 in thick) deli smoked turkey (about 12 ounces)
2 medium yellow tomatoes
1 seedless cucumber
1/2 small red onion
1/3 cups chopped parsley

Lemon-Cumin Dressing
1/2 cup lemon juice
2 Tbsp EVOO
1/2 tsp ground cumin
1/4 tsp each salt and pepper

Directions
Put bulgur in a medium bowl. Add boiling water; cover and let soak 30 minutes.

Meanwhile, cut smoked turkey into 3/4 in pieces and coarsely chop tomatoes. Cut cucumber lengthwise in quarters, then into 1/2 inch slices. Finely chop red onion. Gently mix turkey, tomatoes, cucumber, onion and parsley in a large bowl.

Meanwhile, make dressing: Whisk lemon juice, EVOO, cumin, salt and pepper in a small bowl until blended.

Drain bulgur well; add to turkey mixture. Toss with dressing until evenly coated.


Calories 296, 8 grams fiber