Mushroom-Stuffed Pork Tenderloin

Ingredients
5 tablespoons extra-virgin olive oil, plus more for brushing
4 slices bacon, chopped
8 ounces cremini mushrooms, thinly sliced
Kosher salt and freshly ground pepper
1 clove garlic, finely chopped
1 tablespoon breadcrumbs
1/2 cup chopped fresh parsley
2 pork tenderloins (2 to 2 1/2 pounds total), trimmed
1/2 teaspoon grated lemon zest

Directions
Heat 2 tablespoons olive oil in a large skillet over medium heat. Add the bacon and cook until crisp, about 8 minutes. Add the mushrooms, 1/2 teaspoon salt, and pepper to taste; cook until the mushrooms are soft, about 4 minutes. Add the garlic and cook 1 minute. Remove from the heat and stir in the breadcrumbs and all but 2 tablespoons parsley. Let cool.

Soak 10 to 12 toothpicks in water to prevent them from burning. Rinse the pork and pat dry. Butterfly the pork: Make a 1-inch-deep incision down the length of each tenderloin; do not cut all the way through. Open the meat like a book so the tenderloins lie flat.

Cover the pork with plastic wrap; pound with the flat side of a meat mallet until about 1/2 inch thick, starting from the middle and working outward. Spread the mushroom mixture over the 2 tenderloins. Starting with a long side, tightly roll up each tenderloin. Secure the seams with the toothpicks.

Preheat a grill to medium high; brush the grates with olive oil. Brush the pork rolls with olive oil and season with salt and pepper. Grill, turning, until a thermometer inserted into the center of the pork registers 140 degrees F, 25 to 30 minutes. Transfer to a cutting board to rest, about 10 minutes.

Mix the remaining 3 tablespoons olive oil and 2 tablespoons parsley, the lemon zest, and salt and pepper to taste in a bowl. Remove the toothpicks and slice the pork rolls. Top with parsley oil.

Serves: 6

Calories: 323

Total Fat: 17 grams

Saturated Fat: 3.5 grams

Protein: 39 grams

Total carbohydrates: 3 grams

Sugar: 1 gram

Fiber: 1 gram

Cholesterol: 116 milligrams

Sodium:301 milligrams

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Quinoa Tabbouleh

Ingredients
1 3/4 cups water 
1 cup uncooked quinoa 
1/2 cup coarsely chopped seeded tomato 
1/2 cup chopped fresh mint or parsley
1/4 cup raisins
1/4 cup chopped cucumber 
1/4 cup fresh lemon juice
2 tablespoons chopped green onions 
1 tablespoon extra-virgin olive oil
2 teaspoons minced fresh onion 
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper 

Preparation
Combine water and quinoa in a medium saucepan; bring to a boil. 

Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat; fluff with a fork. 

Stir in tomato and remaining ingredients. 

Cover; let stand 1 hour. 

Serve chilled or at room temperature.

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Tuna Melt

INGREDIENTS
12 ounces canned chunk light tuna, drained (see Note)
1 medium shallot, minced (2 tablespoons)
2 tablespoons low-fat mayonnaise
1 tablespoon lemon juice
1 tablespoon minced flat-leaf parsley
1/8 teaspoon salt
Dash of hot sauce
Freshly ground pepper, to taste
4 slices whole-wheat bread, toasted
2 tomatoes, sliced
1/2 cup shredded sharp Cheddar cheese


PREPARATION
Preheat broiler.


Combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl. 


Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese. 


Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes.


TIPS & NOTES
Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.


NUTRITION
Per serving: 252 calories; 6 g fat ( 3 g sat , 0 g mono ); 66 mg cholesterol; 16 g carbohydrates; 1 g added sugars; 31 g protein; 3 g fiber; 408 mg sodium; 242 mg potassium.


Nutrition Bonus: Vitamin A & Vitamin C (20% daily value).


Carbohydrate Servings: 1


Exchanges: 1 starch, 1/2 vegetable, 3 very lean meat, 1/2 high-fat meat


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Apple Pan Chicken Recipe

INGREDIENTS    1 tbsp. vegetable oil 1 onion, chopped 1 clove garlic, crushed 4 boneless, skinless chicken breast halves 3 apples – peeled, cored and sliced 3 tbsp.  dried currants 3 tbsp.  pine nuts (optional) 1/3 cup apple juice

1 1/2 tsp. dried thyme 1 1/2 tsp. chopped fresh parsley 1 jalapeno pepper, seeded and chopped (optional) salt and pepper to taste DIRECTIONS Heat oil in a large heavy skillet over medium heat. Sauté onions and garlic until soft and translucent. Move the onions to the side and brown chicken breasts 4 minutes on each side. Top chicken with apples, currants and pine nuts. Pour in apple juice. Season with thyme, parsley, jalapeno, salt and pepper.  Cover, reduce heat, and simmer for 15 to 20 minutes, or until apples are cooked and chicken is no longer pink.

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Chicken Breast

Vegetable Noodle Soup

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 rib celery, sliced (about 1 cup)
• 1 medium carrot, sliced (about 3/4 cup)
• 1 clove garlic, smashed
• 1/4 medium onion, about 1/2 cup
• 1/4 teaspoon kosher salt
• 1/3 cup orzo or other small pasta or egg noodles or broken up spaghetti
• 4 cups low-sodium chicken broth (1 quart box, or 2 cans)
• Small handful fresh parsley leaves, basil or dill, chopped (about 2 tablespoons)
• 1/2 lemon, juiced (about 1 tablespoon)
• Freshly ground black pepper
• Serving suggestion: Whole-wheat crackers and cheese sticks

Directions

Heat the olive oil in a medium saucepan over medium heat; add all the vegetables, garlic and onion. Season with the salt, and cook until tender, about 6 minutes. Add the pasta and cook until slightly toasted and golden, about 2 minutes. Add broth, and bring to a boil over high heat. Cook, covered, until pasta is just tender, about 8 minutes.

Stir in whatever herb suits you (or your young eater) and lemon juice. Season with pepper and additional salt, to taste. Fill thermos, pack in a lunch sack with crackers and cheese sticks and send off to school.

TIP: This soup freezes well, so freeze any leftovers or make a double batch to have plenty on hand. Also, you can stir in some cooked chicken or mini-meatballs, if desired, for another meal.

Copyright (c) 2008 Television Food Network, G.P., All Rights Reserved

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Cranberry Bean Pasta Fagioli

Ingredients

• 5 tablespoons extra-virgin olive oil, plus more for drizzling
• 5 cloves garlic, smashed
• 1 small onion, roughly chopped
• 1/4 teaspoon red pepper flakes, or more to taste
• 1 teaspoon finely chopped fresh rosemary
• 1 2-ounce piece pancetta (optional)
• 5 canned whole San Marzano tomatoes, crushed by hand
• Kosher salt
• 3 pounds fresh cranberry beans in pods, shelled (or 1 cup dried cranberry beans, soaked overnight)
• 2 bay leaves
• 1 piece parmesan cheese rind, plus 1/2 cup grated parmesan, and more for topping
• 2 cups small pasta, such as shells or ditalini
• 1 bunch kale, stems and ribs discarded, leaves chopped
• 1/4 cup roughly chopped fresh parsley
• Freshly ground pepper

Directions

Heat 3 tablespoons olive oil in a large pot over medium heat. Add the garlic, onion, red pepper flakes, rosemary and pancetta, if using, and cook 2 minutes. Stir in the tomatoes and cook 2 more minutes; season with salt. Add the beans, 3 quarts water, the bay leaves and parmesan rind. Cover and bring to a boil, then reduce the heat to low and simmer until the beans are tender, 1 hour 30 minutes to 2 hours.

Uncover the pot and bring the mixture to a boil over high heat. Add the pasta and cook until al dente, about 8 minutes. Add the kale and cook, stirring occasionally, until tender, 5 to 6 more minutes. (The soup should be thick and creamy; thin with water, if necessary.)

Remove the bay leaves, parmesan rind and pancetta, if used. Add the grated parmesan, parsley, the remaining 2 tablespoons olive oil, and salt and pepper to taste. Top with more olive oil and parmesan.

Photograph by Tina Rupp

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Cranberry Bean

One-Pot Sweet-Potato Couscous

INGREDIENTS


250 g fresh or frozen green beans, cut into bite-size lengths
2 large sweet potatoes (about 1 kg), peeled and cubed
1 3-in (8-cm) cinnamon stick, broken in half
1 cup (250 mL) whole-wheat couscous
1/2 cup (125 mL) low-fat feta cheese, crumbled
1/2 cup (125 mL) fresh parsley, finely chopped
1 tsp (5 mL) olive oil
1 medium onion, diced
1/3 cup (75 mL) chopped walnuts
2 cups (500 mL) vegetable or chicken broth, low-sodium
1/3 cup (75 mL) raisins

DIRECTIONS

Toast walnuts in a large, non-stick pot (without oil) over medium heat, 5 minutes (toasting intensifies their flavour). Transfer to a small bowl. Heat oil in same pot over medium-high heat. Add onion and cinnamon stick pieces. Stir for 2 minutes, then add sweet potatoes. Pour in broth and bring to a boil. Cover, reduce heat and simmer until sweet potatoes are almost tender, 8 to 10 minutes. Return to boil, add beans and cook until tender-crisp, 5 minutes. Stir in couscous and raisins, cover, remove from heat and let stand 5 minutes. Fluff with a fork, empty into a serving bowl, and sprinkle with walnuts, parsley and feta.

NUTRITIONAL INFORMATION

Serves 6. Per serving: 385 calories, 10 g protein, 8 g fat (2 g saturated fat), 70 g carbohydrates, 10 g fibre, 11 mg cholesterol, 288 mg sodium.

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