ROTW - April 6

Grilled Pork Tenderloin with Apricot BBQ Sauce
** Serve w/ Sweet Potatoes and/or Salad

SERVES 4 ACTIVE TIME: 50 min TOTAL TIME: 1 hour 20 min
1-1/2 lb boneless pork tenderloin
2 tsp Wegmans Cracked Pepper Blend
3/4 cup Apricot BBQ Sauce

Preheat grill on HIGH 10 min.

Clean grill with wire brush. Using soft cloth, coat grill grate lightly with vegetable oil.
Season both sides of meat with steak seasoning. Sear until meat has changed color 1/4 way up from bottom, about 2 min. Turn and sear other side.

Turn meat back over; reduce heat to LOW. Close lid.

Grill until just before pork reaches 150 degrees (about 15 min per pound). Lift lid and brush Apricot BBQ Sauce on all sides of meat. Grill until internal temp reaches 150 degrees; check by inserting thermometer halfway into thickest part of meat. Once sauce has been applied, watch carefully; it burns easily.

Remove from grill; let rest 10 min before slicing and serving.
Calories: 380

Nutrition Info: Each serving (4.5 oz pork w/ sauce) contains 380 calories, 32 g carbohydrate, (0 g fiber), 36 g protein, 6 g fat, (2 g saturated fat), 100 mg cholesterol, and 1040 mg sodium.

ROTW - March 30

Seared Scallops w/ Roasted Tomatoes

Serve on fettucine tossed with EVOO and grated lemon rind

3C Grape Tomatoes
Cooking Spray
1/2 tsp Kosher Salt
1/2 tsp ground black pepper
1 tbl Olive Oil
1 1/2 lbs Sea Scallops
2 tbl sliced basil

1. Preheat broiler

2. Arrange tomatoes in a single layer in a shallow roasting pan; lightly coat tomatoes w/ cooking spray. Sprinkle tomatoes with 1/4 tsp salt and 1/4 tsp pepper; toss well to coat. Broil 10 minutes or until tomatoes begin to brown, stirring occasionally.

3. While tomatoes cook, heat oil in a large cast-iron skillet over medium-high heat. Pat scallops dry; sprinkle both sides of scallops with remaining salt and pper. Add scallpos to skillet; cooke 2 minutes on each side or until desired degree of doneness. Serve scallops with tomatoes; sprikle with basil.

Yield: 4 servings.

Calories: 204
Fat: 5.1g
Protein: 29.6g
Carb: 9.4g
Fiber: 1.4g
Chol: 56mg
Iron: 1.1mg
Sodium: 519mg
Calc: 49mg

Recipe of the Week - March 23

Whole Wheat Penne Pasta with Roasted Vegetables & Garlic

SERVES 8
ACTIVE TIME: 20 min
TOTAL TIME: 50 min

**** Make sure to add a salad. Arugula w/ fresh red peppers, celery, salt, pepper. Dressing: Lemon Juice and Olive oil mixture.


16 oz Whole Wheat Penne Rigate, prepared per pkg directions, keep warm
1 medium eggplant,1-inch dice
1 medium sweet green pepper, 1-inch dice
1 medium sweet red pepper, 1-inch dice
1 medium yellow cooking onion, peeled, 1-inch dice
1 clove garlic, chopped
1 medium zucchini, 1-inch dice
1 medium yellow squash, 1-inch dice
8 oz sliced baby bella mushrooms
5 Tbsp Wegmans Basting Oil
5 Tbsp Wegmans Pure Olive Oil
Sea Salt and pepper to taste
6 oz Fresh Baby Spinach
2 oz roasted red tomatoes, sliced thinly (about 1/3 cup)
4 Tbsp Parmigiano-Reggiano Cheese (Cheese Shop)

Preheat oven to 450 degrees.
Toss eggplant, green pepper, red pepper, onion, garlic, zucchini, yellow squash, and mushrooms with basting oil and olive oil in large bowl. Season to taste with salt and pepper.

Spread vegetables in a single layer on baking sheet. Roast about 30 min, until softened and lightly browned.

Combine pasta, vegetables, and raw spinach in large bowl. Toss gently until spinach wilts. Season to taste with salt and pepper. Top with tomatoes; sprinkle with cheese.

Vegetables: 1 cup(s)
Whole Grains: 2
Calories: 370
Nutrition Info: Each serving (2 1/4 cups pasta and vegetables) contains 370 calories, 49 g carbohydrate, (9 g fiber), 11 g protein, 16 g fat, (2 g saturated fat), 5 mg cholesterol, and 80 mg sodium.

Recipe of the Week - March 16

Irish Stew

This satisfying stew is chock-full of potatoes, turnips, carrots and lean beef or lamb. Served with Irish soda bread, it makes a hearty and healthy St. Patrick's Day meal.

SERVINGS: 6
CATEGORY: Lower Fat
METHOD:
TIME: Prep: 5 min. Cook: 1-3/4 hours

Ingredients:
1-1/2 pounds lean beef or lamb stew meat
2 teaspoons olive oil
4 cups water
2 cups sliced peeled potatoes
1 medium onion, sliced
1/2 cup sliced carrot
1/2 cup cubed turnip
1 teaspoon salt
1/2 teaspoon each dried marjoram, thyme and rosemary, crushed
1/8 teaspoon pepper
2 tablespoons all-purpose flour
2 tablespoons fat-free milk
1/2 teaspoon browning sauce, optional
3 tablespoons minced fresh parsley

Directions: In a Dutch oven, brown meat in oil over medium-high heat. Add water; bring to a boil. Reduce heat; cover and simmer for 1 hour. Add the potatoes, onion, carrot, turnip and seasonings. Bring to a boil. Reduce heat; cover and simmer for 30 minutes or until the vegetables are tender. In a small bowl, combine the flour, milk and browning sauce if desired until smooth; stir into stew. Add parsley. Bring to a boil; cook and stir for 2 minutes or until thickened. Yield: 6 servings.

Nutrition Facts
One serving:
(1-1/2 cups)
Calories:
279
Fat:
9 g
Saturated Fat:
3 g
Cholesterol:
92 mg
Sodium:
469 mg
Carbohydrate:
17 g
Fiber:
2 g
Protein:
31 g
Diabetic Exchange:
3 lean meat, 1 starch, 1 vegetable.

Recipe of the Week - March 9

This week, instead of having a Recipe of the Week, we are asking everyone to eat out for dinner (which we would assume you would anyway).

When eating out, you can make choices which fit into the context of your eating plan - and they don't "blow" all of the hard work you have been putting in.

Lean toward grilled chicken (instead of breaded), red marinara sauce (instead of cream) or lighter based dressings (instead of 1000 Island).

Good luck and happy eating. If you decide to stay in this week, choose one of our previous ROTW and get your points that way.

Recipe of the Week - March 2

Almond Stuffed Chicken w/ Rice & Green Beans
Yield: 4 servings
** Add Rice or Quinoa / Green Beans as side
** Cook sides as desired

1/3 C Light garlic and herbs spreadable cheese (such as Boursin light)
1/4 C Slivered almonds, toasted, coarsely chopped and divided
3 tbl Chopped fresh parsley, divided
4 6-oz skinless, boneless chicken breast halves
1/2 tsp Salt
1/4 tsp Freshly ground black pepper
1-1/2 tsp Butter or Olive Oil

1. Combine spreadable cheese,, 3 tbl almonds and 2 tbl chopped fresh parsley in a small bowl. Set aside.

2. Cut a horizontal slit through thickest portion of each breast half to form a pocket. Stuff 1-1/2 tbl almond mixture into each pocket; secure each pocket with a wooden pick. Sprinkle chicken with salt and pepper.

3. Heat butter or Olive Oil in a large nonstick skillet over medium heat. Add chicken to pan; cook 6 minutes on each side or until done. Remove from pan; cover and let stand 2 minutes. Top chicken with remaining 1 tbl almonds and remaining 1 tbl parsley.

Recipe of the Week - Feb. 23

Sautéed Tilapia with Honey-Scallion Dressing
Active time: 30 minutes
Makes 4 servings

** Make sure to pair with quinoa / rice and a salad.

We are excited that Emily and Andy sent this recipe along. Our first submission from our participants. Emily said this is a great recipe and that Andy liked it, even though he is not a big fish guy. Enjoy!

The recipe can also be found here.

Ingredients
Dressing:
2 1/2 tablespoons fresh lemon juice
2 tablespoons chopped green onions
1 tablespoon honey
1 tablespoon low-sodium soy sauce
1 teaspoon bottled ground fresh ginger (such as Spice World)
1/4 teaspoon dark sesame oil

Fish:
1 tablespoon canola oil
4 (6-ounce) tilapia fillets
1/2 teaspoon salt
1/8 teaspoon black pepper
4 cups gourmet salad greens

Preparation
To prepare dressing, combine first 6 ingredients in a bowl, stirring well with a whisk.
To prepare fish, heat canola oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Arrange 1 cup greens on each of 4 plates. Top each serving with 1 fish fillet; drizzle with 2 tablespoons dressing.

Nutritional Information
Calories: 230 (30% from fat)
Fat: 7.7g (sat 1.8g,mono 3.9g,poly 1.4g)
Protein: 34.2g
Carbohydrate: 7.5g
Fiber: 1.4g
Cholesterol: 113mg
Iron: 1.4mg
Sodium: 485mg
Calcium: 35mg