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Meatloaf on the Fly
Ingredients 1 tablespoon olive oil 1 large onion, chopped (1 1/2 cups) 2 garlic cloves, minced 3/4 teaspoon salt, divided 1/2 teaspoon pepper, divided 1 1/2 tablespoons Worcestershire sauce 1/3 cup fat-free, less-sodium chicken broth 3 tablespoons ketchup, divided 1 3/4 pounds ground turkey, 97% lean 3/4 cup dry breadcrumbs 1 large egg, lightly beaten 1 large egg white, lightly beaten Preparation 1. Preheat oven to 375°. Heat oil in medium skillet over medium heat. Add onion and cook, stirring frequently, until soft, about 5 minutes. Add garlic, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook, stirring, 1 minute. Stir in Worcestershire sauce, broth, and 1 tablespoon ketchup; transfer mixture to a large bowl, and cool. 2. Add turkey, breadcrumbs, egg, egg white, and remaining 1/2 teaspoon salt and 1/4 teaspoon pepper to mixture in bowl, and mix well. (Mixture will be very moist.) 3. Cover a baking sheet with aluminum foil, and coat lightly with cooking spray. Form the turkey mixture into a loaf, and place on the pan. Brush meatloaf evenly with remaining 2 tablespoons ketchup. Bake 1 hour or until thermometer inserted into center registers 170°. Let meatloaf stand 5 minutes before serving.
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Shrimp & Broccoli Stir Fry
Ingredients: -1/4 cup fat-free, less-sodium chicken broth -2 tablespoons rice vinegar -2 tablespoons low-sodium soy sauce -2 teaspoons cornstarch -1/2 teaspoon dark sesame oil -1/4 teaspoon crushed red pepper -1 tablespoon canola oil, divided -1 tablespoon minced peeled fresh ginger -1 tablespoon bottled minced garlic -1 pound peeled and deveined large shrimp -1/4 teaspoon salt -4 cups small broccoli florets -1 cup vertically sliced onion Directions: Combine first 6 ingredients in a small bowl, stirring with a whisk. Heat 2 teaspoons canola oil in a large nonstick skillet over medium-high heat. Add ginger and garlic to pan; stir-fry 30 seconds. Sprinkle shrimp with salt. Add shrimp to pan, and stir-fry 3 minutes or until done. Remove shrimp mixture from the pan. Add remaining 1 teaspoon canola oil to pan. Add broccoli and onion to pan; stir-fry 4 minutes or until broccoli is crisp-tender. Add shrimp mixture and broth mixture to pan; cook 1 minute or until thickened, stirring constantly. Serve over rice.
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Sweet-Spicy Glazed Salmon
Ingredients: -3 tablespoons dark brown sugar -1 tablespoon low-sodium soy sauce -4 teaspoons Chinese-style hot mustard (or Dijon mustard) -1 teaspoon rice vinegar -4 (6-ounce) salmon fillets (about 1 inch thick) -Cooking spray -1/4 teaspoon salt -1/4 teaspoon freshly ground black pepper Directions: Preheat oven to 425°. Combine first 4 ingredients in a saucepan; bring to a boil. Remove from heat. Place fish on a foil-lined jelly roll pan coated with cooking spray; sprinkle with salt and pepper. Bake at 425° for 12 minutes. Remove from oven. Preheat broiler. Brush sugar mixture evenly over salmon; broil 3 inches from heat 3 minutes or until fish flakes easily when tested with a fork. Serve with vegetable of choice such as sugar snap peas. Note:Chinese-style hot mustard has a sharp bite similar to that of wasabi. If you don't have it on hand, use Dijon mustard or 1 teaspoon of a dry mustard such as Coleman's.
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Pepper & Garlic Crusted Tenderloin Steaks
Ingredients: -2 teaspoons black peppercorns -1/2 teaspoon salt -3 garlic cloves, minced -4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick) -Cooking spray -1/4 cup port wine -1/4 cup canned beef broth -1 tablespoon chopped fresh thyme Directions: Place peppercorns in a small zip-top plastic bag; seal. Crush peppercorns using a meat mallet or small heavy skillet. Combine peppercorns, salt, and garlic in a bowl; rub evenly over steaks. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add steaks to pan. Reduce heat; cook 4 minutes on each side or until desired degree of doneness. Remove steaks from pan. Cover and keep warm. Add port and broth to pan, stirring to loosen browned bits. Cook until reduced to 1/4 cup (about 3 minutes). Place 1 steak on each of 4 plates; drizzle each serving with 1 tablespoon sauce. Sprinkle each serving with 3/4 teaspoon thyme. Serve with vegetable of choice such as green beans.
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Chicken Scallopini with Sage & Capers
-1/4 cup dry white wine or chicken broth -1/3 cup chicken broth -1 tablespoon drained capers -4 boneless, skinless chicken breast halves (6 ounces each), pounded to 1/4″ thick -1/2 teaspoon salt -1/4 teaspoon ground black pepper -3/4 teaspoon rubbed sage -3 tablespoons whole wheat flour -4 teaspoons olive oil -1 teaspoon cornstarch -2 teaspoons cold water -1 1/2 tablespoons cold butter, cut in small pieces -2 teaspoons chopped fresh parsley (optional) Directions: In a small bowl, combine the wine or broth, broth, capers and set aside. Season the chicken with the salt, pepper, and sage. Lightly coat with the flour, patting off the excess. Heat a large nonstick skillet over high heat and add 2 teaspoons of the olive oil. Add 2 pieces of the chicken and cook until browned, 2 to 3 minutes. Reduce the heat to medium and turn the chicken. Cook until the chicken is no longer pink and the juices run clear, about 2 minutes. Remove to a platter and cover with foil to keep warm. Add the remaining 2 teaspoons olive oil and cook the remaining chicken in the same fashion. Remove to the platter. In a small cup, combine the cornstarch and water. Pour the caper mixture into the skillet and heat over medium heat. Bring to a simmer and whisk in the cornstarch mixture. Cook, whisking until thickened, about 15 seconds. Whisk in the butter and spoon the sauce over the chicken. Sprinkle with the parsley (if using). NOTE: You can make this dish in bulk then freeze and reheat. To reheat, arrange the scallopini in a baking dish, cover, and bake at 350°F until heated through, about 15 minutes. Drizzle with a little olive oil to replace lost moisture.
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Paleo Tacos
Homemade Paleo Taco Seasoning: -3 tsp Cumin -1 1/2 tsp Paprika... -1 tsp Oregano -1/2 tsp Red Pepper Flakes -1 1/2 tsp. Garlic Salt -1 tsp Onion Powder -1/2 tsp. Kosher Salt -1 tsp. Ground Black Pepper Directions: Mix all ingriedients in a bowl and set aside. Tacos: -3 lbs organic ground turkey or grass fed ground beef -1 yellow bell pepper (cut into thin strips) -1 red bell pepper (cut into thin strips) -2 small jalapeño peppers (seeded and chopped) -1 small onion (chopped) -large leaf lettuce (1 leaf per taco) -1 avocado (pitted and mashed to "guacamole texture") -1 tsp lime juice -1/4 tsp kosher salt -1 tsp coconut oil -1 cup water -1 cup jarred salsa Directions: Cook ground turkey (or ground beef) in pan over medium-high heat until browned. Strain meat in strainer. Wipe pan clean. Heat coconut oil in pan over medium-high heat until coconut oil is melted. Add yellow bell pepper, red bell pepper, jalapeño pepper, and onion to pan. Cook until veggies are soft. Add meat back to pan. Add water and homemade Paleo taco seasoning to pan. Stir until all water has evaporated and meat and veggies are well coated with seasoning. Wash lettuce leaves and pat dry with paper towels. Scoop 2/3 cup of meat mixture into each lettuce taco shell. Mix mashed avocado, lime juice and kosher salt until well blended. Scoop 1 tbsp of avocado mixture onto each taco. Top each taco with 1 tbsp of jarred salsa. Enjoy! Taco night will never be the same with this recipe!
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Sweet & Savory Grilled Chicken
Ingredients: 2 teaspoons light brown sugar 2 teaspoons dry mustard 1 teaspoon onion powder 1/2 teaspoon kosher salt 1/4 teaspoon white pepper or freshly ground black pepper 1-1 1/4 pounds boneless, skinless chicken breast Directions: Combine brown sugar, dry mustard, onion powder, salt and pepper in a small bowl. Coat both sides of chicken with the rub up to 30 minutes before grilling or broiling. Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler. To grill: Oil the grill rack (see Tip). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side. To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165°F, 10 to 15 minutes total. Serve with corn on the cobb or another veggie of choice.