PORK MEDALLIONS WITH SWEET PEPPERS

¼ cup flour
¼ teaspoon whole basil
1/8 teaspoon salt
1/8 teaspoon pepper
1 pound pork medallions
Julienne strips of red, yellow and green bell peppers
3 tablespoons dry white wine
Fresh basil sprigs

Combine the flour, basil, salt and pepper in a shallow bowl and mix well. Coat the pork with the flour mixture. Spray a large nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot. Add the pork to the skillet. Cook for 4 to 5 minutes on each side or until cooked through, stirring frequently. Drain and pat dry. Arrange on a serving platter. Cover to keep warm. Wipe the drippings from the skillet with a paper towel. Spray the skillet with nonstick cooking spray. Sauté the red, yellow and green peppers in the prepared skillet over medium-high heat for 5 to 7 minutes or until tender-crisp. Stir in the white wine. Arrange around the pork; sprinkle with basil sprigs.

Yield: 4 servings

Nutritional Analysis per Serving:

Calories:                            210
Carbohydrate:         7.7 g.
Protein:                          29.8 g.
Fat:                                    4.9 g.
Cholesterol:                       93 mg.
Sodium:                             140 mg.
Fiber:                                 Trace
% Calories from Fat:         21%  

SCALLOPED POTATOES

2 tablespoons melted reduced-calorie margarine
2 tablespoons flour
2 cups skim milk
¼ teaspoon freshly ground pepper
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
5 medium potatoes, peeled, thinly sliced
½ cup chopped onion

Mix the margarine and flour in a saucepan.  Add the milk gradually, stirring constantly.  Cook over medium heat until thickened.  Stir in the pepper, onion powder and garlic powder.  Arrange the potatoes and onion in the bottom of a 1½-quart baking dish sprayed with nonstick cooking spray.  Pour the sauce over the top, stirring lightly.  Bake, covered, at 350 degrees for 30 minutes; stir gently.  Bake, uncovered, for 30 to 40 minutes or until tender.

Yield: 5 servings.

Nutritional Analysis per serving:

Calories:            177
Carbohydrate:        27 g.
Protein:            5 g.
Fat:                5.5 g.
Cholesterol:            2 mg.
Sodium:             59 mg.
Fiber:                Trace
% Calories from Fat:    28%   

MARINATED BLACK-EYED PEA SALAD

1 ½ cups water                                                   ¼ cup water
1 medium white onion, cut into halves              3 tablespoons chopped fresh parsley
½ teaspoon crushed red pepper                          2 cloves of garlic, minced
¼ teaspoon salt                                                   1 teaspoon olive oil
1/8 teaspoon hickory-flavor liquid smoke          ¼  teaspoon freshly ground black pepper
(optional)                                                             ½ cup chopped red bell pepper
1 (16-ounce) package frozen black-eyed peas    1/3 cup sliced purple onion, separated
½ cup raspberry wine vinegar                             into rings

Combine 1½ cups water, 1 white onion, red pepper, salt, and liquid smoke in a medium saucepan.  Bring to a boil.  Stir in the peas.  Bring to a boil; reduce heat.  Simmer, covered, for 40 to 45 minutes or until the peas are tender.  Drain well and discard the onion.  Transfer to a bowl.  Combine the raspberry wine vinegar, ¼ cup water, parsley, garlic, olive oil, black pepper and red bell pepper in a bowl and mix well.  Pour over the peas, tossing to coat.  Marinate, covered, in the refrigerator for 8 hours, stirring occasionally.  Stir in the purple onion.  Spoon onto lettuce-lined plates using a slotted spoon.  

Yield: 5 servings.

Nutritional Analysis per serving:
Calories:            154
Carbohydrate:                  27.8 g.
Protein:            8.6 g.
Fat:                1.2 g.
Cholesterol:            0 mg.
Sodium:             93 mg.
Fiber:                Trace
% Calories from Fat:                7%

NOTE:  Nutritional profile includes the entire amount of marinade 

COUNTRY-STYLE CABBAGE

1 large head cabbage (about 2 pounds)
½ cup water
¾ teaspoon reduced sodium chicken bouillon granules
1/8 teaspoon ground black pepper
1 tablespoon cider vinegar
1 teaspoon butter flavored sprinkles
(such as Butter Buds or Molly McButter)

Clean and trim the cabbage.  Cut the cabbage into quarters, remove the core, and cut each quarter crosswise in 1-inch pieces.  Place the water in the bottom of a large skillet or a Dutch oven, and add the cabbage, bouillon granules, and pepper.  Cover and cook over medium-low heat, stirring occasionally, for about 15 minutes, or until the cabbage is wilted and tender.  Stir in the vinegar and butter flavored sprinkles.  Serve hot.  

Yield: 8 (2/3 cup) servings.

Nutritional Analysis per serving:

Calories:            28
Carbohydrate:        4.3 g.
Protein:            1.5 g.
Fat:                0.2 g.
Cholesterol:            0 mg.
Sodium:             115 mg.
Fiber:                2.7 g.
% Calories from Fat:    6%       

LOW-FAT CORNBREAD DRESSING

½ cup celery, finely chopped
½ cup onion, chopped
1 tablespoon fresh parsley, finely snipped
1 ½ teaspoon ground sage
2 ¾ cups cornbread stuffing crumbs
1 to 1 ½ cups chicken broth, de-fatted

Preheat oven to 350 degrees.  Lightly spray a medium skillet with non-stick cooking spray.  Add celery and onions.  Cook and stir over medium heat until tender.  Stir in parsley and sage.  Lightly spray a 1 ½ to 2-quart casserole dish with non-stick spray.  Place the cornbread crumbs in a mixing bowl; add onion mixture and chicken broth until bread is moistened.  Gently toss to mix well.  Bake in prepared dish, uncovered, for 30-40 minutes or until heated through.

Yield: 4 servings.

Nutritional Analysis per Serving:

Calories:            174
Carbohydrate:        33 g.
Protein:            5 g.
Fat:                2 g.
Cholesterol:            0 mg.
Sodium:             475 mg.
Fiber:                Trace
% Calories from Fat:    11%

1 ¼ cups flour                                            ¼ cup 1% milk
¾ cup sugar                                               1 teaspoon grated lemon zest
1/8 teaspoon salt                                        1 teaspoon vanilla extract
*¼ cup (1/2 stick) chilled margarine,        ½ teaspoon baking powder
cut into small pieces                                   ¼ teaspoon baking soda
2 tablespoons pine nuts, toasted                1 egg
¼ teaspoon cinnamon                                2 cups thinly sliced peeled pears
1/3 cup fat-free sour cream

Spoon the flour lightly into a dry measuring cup and level with a knife. Combine the flour, sugar and salt in a bowl and stir with a whisk. Cut in the margarine with a pastry blender or 2 knives until crumbly. Mix 1/3 cup of the crumb mixture, pine nuts and cinnamon in small bowl and set aside. Combine the remaining crumb mixture, sour cream, 1% milk, lemon zest, vanilla, baking powder, baking soda and egg in a mixing bowl. Beat at medium speed until blended. Spoon the batter into a 9-inch cake pan sprayed with nonstick cooking spray. Arrange the pear slices evenly over the batter and sprinkle with the pine nut mixture. Bake at 350 degrees for 45 minutes or until a wooden pick inserted in the center comes out clean. Cool in the pan on a wire rack.

*Always use margarine that has liquid oil listed as the first ingredient on the label and contains no trans fat.

Yield:  8 (1-wedge) servings
 
Nutritional Analysis per serving:
Calories:            252
Carbohydrate:        41.9 g.
Protein:            4.2 g.
Fat:                7.9 g.
Cholesterol:            26 mg.
Sodium:             191 mg.
Fiber:                1.7 g.
% Calories from Fat:    28%

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