Black Bean Toss

Ingredients:

• 4 5-inch corn tortillas
• 3 tablespoons canola oil
• 1 teaspoon ground cumin
• 1/4 teaspoon salt
• Nonstick cooking spray
• 1 cup chopped red onion
• 1 green bell pepper, chopped
• 1 red bell pepper, chopped
• 2 large mangoes, peeled and diced
• 2 15-ounce cans black beans, drained and rinsed
• 2 tablespoons lime juice
• 1/2 teaspoon Tabasco (or to taste) 
• 1/4 cup cilantro, chopped
• 8 cups mixed baby greens

Directions:

1. Preheat the oven to 375 degrees. Stack the tortillas and cut them into 1/4-inch-wide strips, then toss with 1 tablespoon of the canola oil, 1/2 teaspoon of the cumin and the salt. Mist a baking sheet with cooking spray; arrange the strips in a single layer and bake 10 minutes or until crisp and lightly browned. Remove from oven and let cool.

2. Heat 1 tablespoon of the canola oil in a large nonstick skillet over medium-high heat. Add the onion, bell peppers, and remaining cumin; cook, stirring, 3 to 4 minutes or until vegetables begin to soften. Transfer to a large bowl; stir in remaining canola oil and the mangoes, black beans, lime juice, Tabasco, and cilantro.

3. Divide the greens among four plates and top with the bean mixture and tortilla crisps.

[link]

Steak Nicoise

Ingredients:

• Nonstick cooking spray
• 1 pound flank steak
• 1/2 teaspoon salt
• 1/2 teaspoon coarsely ground black pepper
• 2 tablespoons extra virgin olive oil
• 1 tablespoon plus 2 teaspoons red wine vinegar
• 1 teaspoon Dijon mustard
• 4 red potatoes, skin on, each cut into eight wedges
• 1/2 pound green beans, trimmed
• 1 cup grape tomatoes, halved
• 1/4 cup pitted Kalamata olives, sliced

Directions:

1. Mist a broiler pan with cooking spray. Coat both sides of the steak with the salt and black pepper and place on pan. Broil 5 to 6 minutes per side or until cooked through. Transfer to a cutting board and let sit 5 to 10 minutes; cut across the grain into thin strips.

2. Whisk together the olive oil, vinegar, and mustard in a small bowl.

3. Place the potatoes in a pot with enough cold water to cover by 2 inches; bring to a boil. Boil until tender, about 10 minutes; remove with a slotted spoon and gently toss with 2 teaspoons dressing.

4. Add the green beans to the water; cook until bright green and crisp-tender, about 3 minutes. Drain and run under cold water.

5. Arrange the steak, green beans, potatoes, tomatoes, and olives on a platter. Drizzle remaining dressing over the top and serve.

[link]

Thai Pork Salad

Ingredients:

• 4 ounces thin rice noodles
• 1/4 cup lime juice
• 2 tablespoons fish sauce
• 2 tablespoons brown sugar
• 1/2 teaspoon Asian chili sauce
• 1/2 teaspoon salt
• 1/4 cup loosely packed basil leaves, chopped
• 1/4 cup loosely packed mint leaves, chopped
• 1 pound pork tenderloin, cut into thin 3-inch-long strips
• 4 cups shredded cabbage
• 2 apples, cored and thinly sliced
• 1 cup shredded carrots
• 1 red bell pepper, thinly sliced
• 1 green bell pepper, thinly sliced
• 1 tablespoon sesame oil
• 1/4 cup cashews, coarsely chopped

Directions:

1. Bring a pot of water to boil; add the noodles and boil until cooked, about 3 minutes; drain.

2. In a bowl, whisk together the lime juice, fish sauce, sugar, chili sauce, salt, and half the basil and mint. Toss the pork strips with 2 tablespoons of the dressing; set aside.

3. Combine the noodles, cabbage, apples, carrots, and red and green peppers in a large serving bowl. Toss with remaining dressing, basil, and mint.

4. Heat the sesame oil in a large nonstick skillet over medium-high heat. Add pork and cook, stirring, until just cooked through, about 5 minutes. Toss with the cabbage mixture and divide among four plates. Top each serving with 1 tablespoon cashews.

[link]

Shrimp Caesar Salad

Ingredients:

• Nonstick cooking spray
• 4 slices whole-grain bread
• 1 tablespoon canola oil
• 1 pound raw shrimp, shelled and cleaned, tails removed
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice
• 4 tablespoons light mayonnaise
• 1 teaspoon Worcestershire sauce
• 4 tablespoons finely grated Parmesan
• 1/4 teaspoon garlic powder
• 8 cups torn romaine lettuce
• 1/2 cup thinly sliced red onion
• 4 tablespoons shaved Parmesan

Directions:

1. Preheat the broiler. Mist a shallow baking sheet with cooking spray. Brush the bread lightly on both sides with the canola oil; cut into 3/4-inch cubes. Place in a single layer on the sheet and broil until lightly browned, about 1 minute per side. Transfer croutons to a plate and let cool.

2. Toss the shrimp with salt and black pepper and place in a single layer on the same baking sheet. Broil 2 minutes per side or until just cooked through.

3. In a bowl, whisk together the lemon juice, mayonnaise, Worcestershire, grated Parmesan, garlic powder, and 2 tablespoons water.

4. Toss the lettuce, onion, and croutons in a bowl; drizzle dressing over the top and toss to combine. Spoon shrimp on top; garnish with shaved Parmesan.

[link]

Salmon Salad with Cheesy Bread Sticks

Ingredients:

• 1 ounce Neufchatel cheese
• 8 whole wheat bread sticks
• 2 tablespoons chopped chives
• 1 pound asparagus, trimmed
• 4 5-ounce salmon fillets
• 3/4 teaspoon salt
• Nonstick cooking spray
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• 6 cups mixed greens
• 1 cup red seedless grapes, halved

Directions:

1. Microwave the Neufchatel in a bowl until just warm, about 10 seconds; stir until smooth. Roll one end of each bread stick in the cheese and sprinkle with chives. Set aside.

2. Add 1 inch water to a skillet and bring to a boil. Add the asparagus and cook until crisp-tender, about 3 minutes. Drain; run under cold water. Cut into bite-size pieces.

3. Sprinkle the salmon with 1/2 teaspoon of the salt. Coat a grill pan with cooking spray. Add salmon and cook over medium-high heat 4 minutes per side.

4. Whisk together the olive oil, lemon juice, and remaining salt. Combine the greens, grapes, and asparagus; toss with 2 tablespoons of the dressing. Drizzle remaining dressing over the warm salmon.

5. Divide the salad among four plates; top each plate with a salmon fillet and two bread sticks.

[link]

Big Fudgy Bittersweet Brownies

Ingredients:

• 1 large egg
• 1 egg white
• 3 tablespoons plain nonfat yogurt
• 1 1/2 teaspoons pure vanilla extract
• 1 1/2 cups sugar
• 1/3 cup canola oil
• 1/2 teaspoon sea salt
• 1/4 cup unsweetened cocoa powder
• 3 ounces high-quality unsweetened baking chocolate, chopped
• 1/3 cup unbleached all-purpose flour
• 1/3 cup buckwheat or presifted whole wheat flour

Directions:

 Preheat oven to 375 degrees F. Lightly coat an 8-inch-square nonstick baking pan with cooking spray. In a small bowl, whisk together egg, egg white, yogurt, and vanilla extract; set aside.

In a small saucepan, combine sugar, oil, salt, and 3 tablespoons water, stirring constantly for 3 minutes on medium-high heat. Remove from heat; stir in cocoa and chocolate until chocolate melts, then add egg mixture. Add all flour, stirring until batter is smooth.

Pour batter into baking pan. Bake 25 minutes, or until top is firm. Cool completely in pan on rack. Cut into squares.

[link]

Spinach and Goat Cheese Pizza

Ingredients:

• 2 whole-grain flatbreads
• 1/2 cup pizza sauce
• 2 tablespoons dried oregano
• 1 cup baby spinach
• 1/4 cup goat cheese
• 2 tablespoons pine nuts

Directions:

Preheat oven to 350 degrees F. Bake flatbread for 7 minutes. Spread pizza sauce on flatbread and top with oregano, spinach, goat cheese, and pine nuts. Bake an additional 12 to 15 minutes.