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RECIPE OF THE WEEK: Lemon Dijon Pork Sheet-Pan Supper

The bright colors in this dish ensure you’re getting a variety of nutrients. Sweet potatoes are an excellent source of vitamin A, and Brussels sprouts are loaded with vitamin K.

Prep: 20 min. Bake: 20 min.

Makes: 4 servings

Ingredients:

  • 4 teaspoons Dijon mustard
  • 2 teaspoons grated lemon zest
  • 1 garlic clove, minced
  • 1/2 teaspoon salt
  • 2 tablespoons olive oil
  • 1-1/2 pounds sweet potatoes (about 3 medium), cut into 1/2-inch cubes
  • 1 pound fresh Brussels sprouts (about 4 cups), quartered
  • 4 boneless pork loin chops (6 ounces each)
  • Coarsely ground pepper, optional

Directions:

  1. Preheat oven to 425°. In a large bowl, mix first four ingredients; gradually whisk in oil. Remove 1 tablespoon mixture for brushing pork. Add vegetables to remaining mixture; toss to coat.
    1. Place pork chops and vegetables in a 15x10x1-in. pan coated with cooking spray. Brush chops with reserved mustard mixture. Roast 10 minutes.
    1. Turn chops and stir vegetables; roast until a thermometer inserted in pork reads 145° and vegetables are tender, 10-15 minutes. If desired, sprinkle with pepper. Let stand 5 minutes before serving.


Tips:

Cutting the Brussels sprouts and sweet potatoes fairly small means they’ll be perfectly tender by the time the pork is cooked. Switch to spicy brown mustard for a little more zing.

Nutrition:

1 pork chop with 1-1/4 cups vegetables: 516 calories 17g fat, 505mg sodium, 51g carbohydrate, 19g sugars, 39g protein

Find the original recipe from Taste of Home here!

RECIPE OF THE WEEK: Zucchini Tater Tots

Yield: 3 servings, Serving Size: 5 tots

INGREDIENTS:

  • cooking spray
  • 1 packed cup grated zucchini
  • 1 large egg
  • 1/4 medium onion, minced
  • 1/4 cup grated reduced fat sharp cheddar cheese
  • 1/3 cup seasoned breadcrumbs
  • 1/4 tsp kosher salt and black pepper to taste

DIRECTIONS:

  1. Preheat oven to 400°F.  Spray a baking sheet with cooking spray.
  2. Grate the zucchini into a clean dish towel until you have 1 packed cup.  Wring all of the excess water out of the zucchini, there will be a lot of water. In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
  3. Spoon 1 tablespoon of mixture in your hands and roll into small ovals. Place on the cookie sheet and bake for 16 to 18 minutes, turning halfway though cooking until golden. Makes 16.

NUTRITION INFORMATION

Per Serving:

  • Calories: 108
  • Total Fat: 4.3g
  • Sodium: 262mg
  • Carbohydrates: 11.5g
  • Fiber: 2g
  • Sugar: 2g
  • Protein: 7g

The original recipe from Skinny Taste can be found here!

RECIPE OF THE WEEK: Healthy No-Bake Chocolate Peanut Butter Cookies

Ingredients  

Instructions 

  1. Line a cookie sheet with waxed paper, set aside.
  2. Combine peanut butter, honey salt and coconut oil in a saucepan and heat, stirring continuously, until melted and well-combined.
  3. Stir in vanilla and cocoa powder.
  4. Add quick-cooking oats and mix well.
  5. Add coconut and stir until completely combined.
  6. Drop 1 TBS portions of mixture onto your prepared baking sheet. Continue until you’ve used all your cookie mixture.
  7. Let cool in the refrigerator or freezer until hardened.
  8. Serve cold or frozen!
  9. Store in an airtight container in the refrigerator!

Nutrition

Serving: 1 cookie | Calories: 80 kcal | Carbohydrates: 9 g | Protein: 3 g | Fat: 4 g

Find the original recipe from Joy Food Sunshine here!

RECIPE OF THE WEEK: Spaghetti Squash Lasagna with Broccolini

Serves 4

Ready in 40 minutes

Ingredients:

  • 1 2½- to 3-pound spaghetti squash, halved lengthwise and seeded
  • 1 tablespoon extra-virgin olive oil
  • 1 bunch broccolini, chopped
  • 4 cloves garlic, minced
  • ¼ teaspoon crushed red pepper
  • 2 tablespoons water
  • 1 cup shredded part-skim mozzarella cheese, divided
  • ¼ cup shredded Parmesan cheese, divided
  • ¾ teaspoon Italian seasoning
  • ½ teaspoon salt

Directions:

  1. Position racks in upper and lower thirds of oven; preheat to 450°F.
  2. Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.)
  3. Meanwhile, heat oil in a large skillet over medium heat. Add broccolini, garlic and red pepper; cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until the broccolini is tender, 3 to 5 minutes more. Transfer to a large bowl.
  4. Use a fork to scrape the squash from the shells into the bowl. Place the shells in a broiler-safe baking pan or on a baking sheet. Stir ¾ cup mozzarella, 2 tablespoons Parmesan, Italian seasoning, salt and pepper into the squash mixture. Divide it between the shells; top with the remaining ¼ cup mozzarella and 2 tablespoons Parmesan.
  5. Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes.

Nutrition Information:

Serving size: ½ stuffed squash half Per serving: 194 calories; 11g fat; 2g fiber; 15g carbohydrates; 11g protein; 5g sugars

Find the original recipe from Eating Well here!

RECIPE OF THE WEEK: Grilled Chicken Avocado & Mango Salad

PREP TIME:15 mins

TOTAL TIME:15 mins

YIELD: 4 servings

Sweet champagne mango paired superbly with creamy haas avocados and California grilled chicken for a sweet-savory salad that won’t disappoint. This meal is ready in minutes, perfect for a hot summer day or night!

INGREDIENTS

  • 12 oz grilled chicken breast, sliced (from 1 lb raw)
  • 1 cup diced avocado
  • 1 cup diced mango, from 1 1/2 mangos
  • 2 tbsp diced red onion
  • 6 cups baby red butter lettuce

FOR THE VINAIGRETTE:

  • 2 tbsp olive oil
  • 2 tbsp white balsamic vinegar
  • salt and fresh cracked pepper to taste

INSTRUCTIONS

  1. Whisk vinaigrette ingredients and set aside.
  2. Toss avocado, mango, chicken and red onion together.
  3. Fill a large salad platter with baby greens or divide on 4 small dishes.
  4. Top with chicken/avocado mixture and drizzle half the dressing on top.
  5. Serve with remaining dressing if desired.

Serving: 1 salad, Calories: 258kcal

Carbohydrates: 12g, Protein: 21g, Fat: 14.5g, 

Sodium: 62mg, Fiber: 4g, Sugar: 6g

Find the original recipe from Skinny Taste here!

RECIPE OF THE WEEK: Veggie, Ham, Egg, and Cheese Bake

Servings: 12 • Size: 1 square


Ingredients:

  • olive oil spray
  • 2 cups shredded reduced fat sharp cheddar (for gf, check labels)
  • 1 tbsp olive oil
  • 1/3 cup sliced scallions
  • 5 oz sliced shiitake mushrooms
  • 1/2 cup chopped red bell pepper
  • 7 oz finely diced lean ham steak
  • 3/4 cup diced tomatoes, seeded
  • 1 cup finely chopped broccoli florets
  • 7 large whole eggs
  • 5 large egg whites
  • 1/4 cup fat free milk
  • 1/2 tsp kosher salt
  • 1/4 tsp ground black pepper


Directions:

  1. Preheat the oven to 375°F. Spray a 9 x 13 baking dish with oil.
  2. Place 1 cup of cheese into the baking dish.
  3. Heat the oil in a large nonstick skillet over medium heat; add scallions, mushrooms and red pepper and saute until vegetables are tender, about 5 to 6 minutes. Add the tomatoes and cook 2 – 3 minutes. Add the ham and broccoli and remove from heat. Spread evenly over the cheese mixture.
  4. In a large bowl combine the eggs, egg whites, milk, salt and pepper and whisk well. Slowly pour over the vegetables in the baking dish and top with remaining cheese.
  5. Bake until a knife inserted near the center comes out clean, 32 to 35 minutes. Let stand 8 to 10 minutes before cutting into 12 pieces.

Calories: 152 • Fat: 8 g • Carb: 5 g • Fiber:1 g • Protein: 14 g • Sugar: 1 g
Sodium:  385 mg • Cholesterol: 102 mg 

Find the original recipe from Skinny Taste here!

RECIPE OF THE WEEK: Fiesta Bean Salad

PREP TIME: 10 minutes      COOK TIME: 0 minutes      TOTAL TIME: 10 minutes     YIELD: 4 servings

Ingredients

  • 2 cloves garlic (minced)
  • 3 tbsp fresh lime juice
  • 1 tbsp extra virgin olive
  • 1 tsp cumin
  • pinch crushed red pepper flakes
  • 1/2 teaspoon salt
  • 15 oz can black beans (rinsed and drained)
  • 1 cup canned chickpeas (rinsed and drained)
  • 1 cup cherry tomatoes (halved)
  • 1/4 cup minced red onion (finely diced)
  • 1/4 cup cilantro (chopped)
  • 1 medium avocado (diced)

Instructions

  1. In a large bowl, combine the garlic, lime juice, oil, cumin, crushed red pepper, and salt.
  2. Add the black beans, chickpeas, tomato, onion and cilantro; mix well.
  3. When ready to eat, gently mix in avocado and serve right away.

Nutrition

Serving: 1 generous cup as a side, Calories: 335 kcal, Carbohydrates: 47g, Protein: 14g, Fat: 11.5g

Find the original recipe from Skinnytaste here!

RECIPE OF THE WEEK: Italian Chopped Salad

Prep Time: 20 mins

Serves 6

Ingredients

Lemon Vinaigrette

  • 1/4 cup extra-virgin olive oil
  • 1 1/2 tablespoons lemon juice
  • 1 tablespoon red wine vinegar
  • 1/2 shallot, finely chopped
  • 1 garlic clove, finely chopped
  • 1 tablespoon dried oregano
  • 1/2 teaspoon sea salt
  • freshly ground black pepper

For the Salad

  • 1 small head iceberg lettuce
  • 1 head radicchio
  • 1/2 small red onion, thinly sliced
  • 1 pint cherry tomatoes, halved or quartered
  • 1 can chickpeas, rinsed and drained
  • 4 ounces fresh pearl mozzarella, drained
  • 4 ounces provolone cheese, diced
  • 5 pepperoncini, stemmed and sliced
  • 1 teaspoons oregano, for garnish
  • sea salt and freshly ground black pepper

Instructions

  1. Make the dressing. In a small bowl, whisk together the olive oil, lemon juice, vinegar, shallot, garlic, oregano, salt, and pepper, and set aside.
  2. Cut the iceberg lettuce in half through the core, then cut out the core. Slice the lettuce lengthwise into 1/4-inch strips. Repeat with the radicchio.
  3. In a large bowl, combine the lettuce, radicchio, tomatoes, chickpeas, mozzarella, provolone, and pepperoncini. Drizzle with the dressing and toss gently to coat. Season with salt and pepper and toss again. Sprinkle with extra oregano, and serve.

Find the original recipe from Love and Lemons here!