Grilled pork fajitas

Dietitian's tip: This recipe uses pork tenderloin — a tender, lean meat.

Traditionally, fajitas are made with skirt (flank) beef steak, which has twice the fat and three times the amount of saturated fat.

By Mayo Clinic staff

Serves 8

Ingredients

1 tablespoon chili powder
1/2 teaspoon oregano
1/2 teaspoon paprika
1/4 teaspoon ground coriander
1/4 teaspoon garlic powder
1 pound pork tenderloin, cut into strips
1/2 inch wide and 2 inches long
1 small onion, sliced
8 whole-wheat flour tortillas, about 8 inches in diameter, warmed in the microwave
1/2 cup shredded sharp cheddar cheese
4 medium tomatoes, diced
4 cups shredded lettuce
1 cup salsa
Directions

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler to medium-high or 400 F.

In a small bowl, stir together the chili powder, oregano, paprika, coriander and garlic powder. Dredge the pork pieces in the seasonings, coating completely.

Place the pork strips and onions in a cast-iron pan or grill basket. Grill or broil at medium-high heat, turning several times, until browned on all sides, about 5 minutes.

To serve, spread an equal amount of pork strips and onions on each tortilla. Top each with 1 tablespoon cheese, about 2 tablespoons tomatoes, 1/2 cup shredded lettuce and 2 tablespoons salsa. Fold in both sides of each tortilla up over the filling, then roll to close. Serve immediately.


Nutritional Analysis
(per serving)
Serving size: 1 fajita
Calories 234 Cholesterol 45 mg
Protein 18 g Sodium 309 mg
Carbohydrate 23 g Fiber 5 g
Total fat 8 g Potassium 508 mg
Saturated fat 3 g Calcium 115 mg
Monounsaturated fat 3 g


thanks to Mayo Clinic

Risotto Florentine

Risotto Florentine

Here is a nice change from some of the flat fat free meals you may have been making, should make enough for four.

Ingredients



1/2 cup of chopped onion (medium sized).

1 clove garlic, crushed

1 cup uncooked Arborio rice

3 cups vegetable broth

1/2 tsp saffron threads or 1/4 tsp ground tumeric

1 can cannellini beans, rinsed and drained (15-16 ounces)

10 ounce package frozen chopped spinach, thaw and squeeze out the excess water.

1/4 cup grated fat free Parmesan Cheese.

now for the hard part.


In a 10 inch skillet put 2 tablespoons of extra virgin olive oil.

Cook garlic and onion over medium-high heat until crisp-tender.

Add the cup of rice, beans and stir until coated with the onion-garlic.

Add the broth and bring to a boil, stir well, cover and reduce the heat, simmer for 20-25 minutes or until the rice is done.

You can try different spices with this recipe.

Blueberry chicken salad

Blueberry chicken salad


Blueberries have become a part of the anti-cancer arsenal due to the fact that they are the berries richest in anthocyanosides, one of the most powerful antioxidants in the prevention of cancer cell growth.

This lunch type salad is a great way to add blueberries into your diet, as well as increasing your consumption of leafy greens and lower-fat meat.

Feta cheese and pecans add a decadent feel to the dish.



4 cups sliced Belgian endive (about 2 large heads)
1 cup gourmet salad greens
1 1/2 cups chopped roasted skinless, boneless chicken breasts
1 cup fresh blueberries


Combine first four ingredients in large bowl.

1/2 cup crumbled feta cheese
2 tbsp chopped pecans, toasted



Dressing:


2 tbsp apple cider vinegar
2 tbsp honey
3/4 tsp salt
1/4 tsp black pepper


Combine vinegar, honey, salt, and pepper; stir with whisk.

Add dressing to endive mixture; toss gently.

Sprinkle with cheese and pecans.

This is a great tasting cancer fighting meal, the Belgian endive may be pricey.

Belgian endive, Sometimes called chicory in the United States and is called chicorée frisée in French.

Salad for Cancer

Power packed pomegranate salad

Pomegranates are known for their antioxidant punch, which has fueled pomegranate juice sales in North America and around the world.

But the seeds may have benefits the juice doesn't.

A Technion-Israel Institute of Technology research team presented a study in June 2001 which indicated that pomegranate seed oil triggers apoptosis -- a self-destruct mechanism in breast cancer cells.

Anything that will help reduce the Risk of Breast Cancer should be worth the trying of any new recipe.


This salad combines pomegranate seeds with spinach, a leafy green also rich in antioxidants.


1 pound cleaned spinach leaves, tough stems removed

3/4 cup diced red onion

3 tablespoons finely chopped parsley

Seeds from 1 pomegranate (approx. 1 cup)

1/3 cup toasted pine nuts

Salt and fresh ground pepper

Olive oil and balsamic vinegar dressing, or a Honey Pear Vinaigrette.

Place the spinach in a large salad bowl. Sprinkle on the red onion, parsley, pomegranate seeds and pine nuts.

Just before serving, dress the salad with either shakes of olive oil and balsamic vinegar, or the PC Honey Pear Vinaigrette.

This should serve about four, I tried it and went back for seconds :-)

Cancer-fighting foods

Although the risk factors for cancer are complex and no one food can cure or prevent cancer, numerous studies have shown a link between diet and cancer risk.

One of the most promising areas of research is that examining antioxidants.

According to the American Cancer Society, “The body appears to use certain nutrients in vegetables and fruits to protect against damage to tissues that occurs constantly as a result of normal metabolism (oxidation).

Because such damage is linked with increased cancer risk, the so-called antioxidant nutrients are thought to protect against cancer. Antioxidants include vitamin C, vitamin E, carotenoids, and many other phytochemicals (chemicals from plants).

Studies suggest that people who eat more vegetables and fruits, which are rich sources of antioxidants, may have a lower risk for some types of cancer.”

Get more cancer-fighting foods into your diet this summer.

Chicken Casserole and Southern Pear Salad

Chicken Casserole

2 - 3 lbs. cubed cooked chicken

16 oz. sour cream

1 4-oz. jar sliced mushrooms

1 can (10 and three quarter oz.) cream of mushroom soup

1 cup chicken broth

8 oz. seasoned stuffing cubes

One half cup butter

Mix chicken, sour cream, mushrooms, cream of mushroom soup and chicken broth together in large baking dish. Place stuffing over chicken mixture. Melt butter and pour over stuffing. Bake at 350 degrees for 35 to 40 minutes.


Southern Pear Salad

Boston lettuce leaves

3 cans (15 oz.) pear halves, drained

One quarter cup mayonnaise

One half cup shredded cheddar cheese

Place 2 - 3 lettuce leaves on salad plate. Place 2 pear halves on lettuce leaves. Place 2 Tbsp. of mayonnaise on top of the pears. Sprinkle with cheddar cheese.