Creamy cucumber and yogurt salad

• 1 English cucumber
• 1 cup nonfat plain greek yogurt
• 1/3 cup minced red onion
• 2 tablespoons finely minced fresh mint leaves
• 1 teaspoon grated lemon zest
• 1 teaspoon fresh lemon juice, or to taste
• 1/8 teaspoon salt

1. In a food processor fitted with the shredding attachment or on the coarse side of a box grater, grate the cucumber. Transfer it to a medium bowl and add the yogurt, onion, mint, lemon zest and juice, and the salt. Stir to combine. Serve.

Source: The Master Your Metabolism Cookbook, Jillian Michaels p.214-15

Roasted Pork Stuffed with artichoke, feta, and black olives

This is the recipe that I tried out yesterday for Lucas along with a Greek salad. He loved it and gave it a green light to be made again.

I didn't have the rope to tie off the meat but I used tooth picks which worked fine. Oh and I ended up using individual pork chops instead of a whole tenderloin because that's all we had too. Worked fine, less sectioning for me.

serves 4

• 3 ounces frozen artichoke hearts, thawed (I used some from a tin, because that's all I had access to)
• 3 tbsp crumbled reduced-fat feta cheese (3/4 ounce)
• 3 tbsp coarsely chopped kalamata olives 
• 1 tsp finely chopped fresh oregano leaves
• 3/4 tsp lemon zest
• 3/4 tsp fresh lemon juice
• 1/4 tsp salt
• 1/2 tsp ground black pepper
• 1 pound boneless pork tenderloin
• 1 tsp olive oil. 

1. Preheat the oven to 450F
2. Press the artichokes between towels to remove any excess moisture. In the work bowl of a food processor, place the artichokes, feta, olives, oregano, lemon zest and juice, 1/8 tsp of the salt, and 1/4 tsp of the pepper. Pulse until the artichokes and olives are finely chopped, scraping the side of the bowl occasionally.
3. Pat the meat dry with paper towels and place it on a cutting board. Holding a sharp knife parallel to the cutting board, make a cut down the center of one long side of the tenderloin, cutting to, but not through, the opposite side. Open the meat like a book, so it lies flat. Lay a sheet of wax paper over the meat. Using the flat side of a meat mallet, pound the pork to an even 1/2- inch thickness.
4. Spread the artichoke mixture evenly on half of the pork to with 1/4 inch of the edges. Fold the tenderloin in half to form it's original shape. Tie closed with butcher's string at 1 1/2-inch intervals. Brush the pork with the olive oil and sprinkle with the remaining salt and pepper.
5. Place the pork, seem side up, on a rack in a shallow baking dish. (I didn't do this because I didn't have a small rack...probably would have been healthier). Roast in the oven until an instant-read thermometer inserted in the thickest part of the roast reads 155 to 160F, 15 to 20 minutes. Transfer the tenderloin to a clean cutting board and loosely tent with foil; let stand for 5 to 10 minutes.
6. To serve, remove the string and cut the pork into 1/2 - 3/4 inch slices.

Calories 190.3 Fat: 8.5g Protein 24.4g Carb 3.2g Sodium 417.6mg

Source: The Master Your Metabolism Cookbook, Jillian Michaels p.136-37

Cut open, beside the Greek salad. 

Lucas's before he grabbed the salad. 

Mediterranean Tuna Salad Rolls

• 1 (6-ounce) can no-salt added light tuna, drained
• 1 large hard boiled egg, chopped
• 2 tablespoons finely chopped celery
• 1 tablespoon finely chopped red onion
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon drained chopped capers
• 1/4 teaspoon grated lemon zest
• 1 teaspoon fresh lemon juice, or to taste
• 1/8 teaspoon salt
• 1/8 teaspoon freshly ground black pepper, or to taste
• 2 (6-inch) whole wheat tortillas
• 2/3 cup broccoli or alfalfa sprouts (about 1 1/2 ounces) or thinly shredded romaine lettuce

In a small bowl, place the tuna, hard-boiled egg, celery, onion, olive oil, capers, lemon zest and juice, salt, and pepper. Use a fork to gently loosen the tuna and combine it with the other ingredients. Taste and add more lemon juice or pepper, if desired. 

Lay the tortillas on a work surface. Divide the tuna salad between them, arranging the salad in a straight line down the center of each. Spread the sprouts over each, dividing them evenly between the tortillas. Roll up each sandwich into a tight cylinder. Slice each in half and serve.

Calories: 419.5 kcal Fat: 19.2g Protein: 33.0g Carbs: 24.7g Sodium: 502.4mg

Source: The Master Your Metabolism Cookbook, Jillian Michaels p.107

Spaetzle

1 cup flour
2/3 cup soy or rice milk
2 tbsp extra-virgin olive oil
1/2 tsp baking powder
1/2 tsp salt

1. Bring a large saucepan of salted water to a boil.
2. In a large bowl, whisk together all the ingredients. Batter will be very thick. Put about a tablespoon of batter into your press or ricer and squeeze dough into boiling water. When spaetzle rise to the top (almost immediately), transfer them, using a slotted spoon, to a colander. (if you're using a spoon, drop by teaspoons into the boiling water.)
3. Repeat until you've used up all the batter. Immediately toss spaetzle with oil or Earth Balance and serve.

Source:

The Urban Vegan, Dynise Balcavage pg. 85

Southern-Style Skillet Cornbread

Can easily be made vegan/dairy free

Both stone - and fine-ground cornmeal work fine in this recipe. Cast iron skillet make the best crust; however, any heavy 10-inch overproof skillet will work fine.

2 1/4 cups (11 1/4 ounces) yellow cornmeal
2 cups buttermilk
1/4 cup vegetable oil
4 tablespoon (1/2 stick) unsalted, butter, cut into 4 chunks
1 tsp baking powder
1 tsp baking soda
3/4 tsp salt
2 large eggs

1. Adjust the oven racks to the lower-middle and middle positions and heat the oven to 450F degrees. Place a 10-inch cast-iron skillet on the middle rack and heat for 10 minutes. Meanwhile, spread the cornmeal over a rimmed baking sheet and toast in the oven on the lower-middle rack until fragrant and lightly golden, about 5 minutes.
2. Carefully transfer the toasted cornmeal to a large bowl and whisk in the buttermilk; set aside. When the skillet is hot, add the oil and return it to the oven until just smoking, about 5 minutes.
3. Remove the hot skillet from the oven, carefully add the butter, and gently swirl to incorporate. Pour all but 1 tablespoon of the hot oil-butter mixture into the cornmeal mixture, and whisk to incorporate. Whisk in the baking powder, baking soda, and salt, followed by the eggs.
4. Quickly scrape the batter into the hot skillet. Bake the cornbread until the top begins to crack and the sides are golden brown, 12 to 16 minutes, rotating the pan halfway through baking. Let the bread cool in the skillet for 5 minutes, then gently flip out onto a wire rack. Serve warm or at room temperature.

source: Best Baking Recipes (AmericasTestKitchen.com)

Spring Romaine Boats

serves 4 hands-on time 25 minutes total time 25 minutes

• 2/3 cup red quinoa, rinsed
• 1 tsp olive oil
• 8 oz boneless, skinless chicken breast, cut into 1/4-inch strips
• 3 green onions, sliced
• juice of 1/2 lemon
• 1 tsp dried dill 
• 1/2 tsp each sea salt and ground black pepper
• 2 cups frozen green peas, thawed, or fresh green peas, cooked
• 12 outer romaine lettuce leaves
• 4 radishes, halved and thinly sliced
• 3 oz herbed goat cheese, crumbled

1. Prepare quinoa according to package directions.
2. Meanwhile, in a large nonstick skillet, heat oil on medium. Add chicken and cook undisturbed for 3 minutes. Stir in onions, lemon juice, dill, salt, and pepper and saute, stirring often and breaking up chicken into smaller pieces with spoon, until chicken is cooked through, about 3 more minutes.
3. Stir in peas and cook until heated through. Remove from heat and stir in quinoa. Spoon mixture into lettuce leaves and top with radishes and cheese, dividing evenly.

nutrients per serving (3 leaves with topping)

calories 310 total fat 8g sat fat 3.5g monounsaturated fat 2g polyunsaturated fat 0.5g carbs 33g fiber 5g sugars 5g protein 26g sodium 445mg cholesterol 43mg

Spinach Lasagna Bianca

• 1/2 tsp olive oil
• 6 oz whole-grain lasagna noodles
• 10 oz curly leaf spinach
• 4 large carrots, cut into 2-inch lengths and thinly sliced lengthwise
• 2 large zucchini, cut into 2-inch lengths and thinly sliced lengthwise
• 3 radishes, halved and thinly sliced
• 1 tbsp organic unsalted butter
• 2 cloves garlic, minced
• 1 tbsp dried basil
• 1 tbsp whole-wheat flour
• 16 oz 2% unsalted cottage cheese

1. Preheat oven to 375F. Brush bottom and sides of an 8 x 8-inch baking dish with oil.
2. Cook noodles according to package directions. Drain
3. Meanwhile, in a large, shallow pot, add spinach and 1/4 cup water. Heat on medium and cook, stirring, until wilted, 3 to 5 minutes. Drain and squeeze out excess liquid. Transfer to a paper towel-lined bowl to dry completely.
4. To pot, add carrots and 1/2 cup water. Cover and cook on medium heat for 5 minutes. Add zucchini and radishes, cover and cook until tender, 3 to 4 more minutes; add additional water as needed. Drain and wipe out pot. 
5. To pot, add butter and heat on medium-low until melted. Stir in garlic, basil and flour until smooth, about 30 seconds. Working in 1/4-cup increments, gradually stir in cheese. Reduce heat to low and cook, stirring, for 5 more minutes.
6. Spread a thin layer of cheese mixture in bottom of dish. Arrange a layer of noodles and half of carrots, zucchini, and radishes over top. Spread half of remaining sauce over top. Repeat with a layer of noodles, remaining carrot, zucchini, radishes and spinach. Top with a layer of noodles and remaining sauce.
7. Bake until top begins to brown, about 25 minutes. Let cool for 5 minutes.

Nutrients per serving (1/4 of lasagna)

calories 382g total fat 6g sat fat 2g monounsaturated fat 1g polyunsaturated fat 0.5g carbs 59g fiber 15g sugars 12g protein 26g sodium 228mg cholesterol 12mg