Griled Pork with Glazed Apples and Yam Mash

Another great recipe from RedBook's 6 meals under 500 calories. Here is another recipe for the other white meat.

Grilled Pork with Glazed Apples and Yam Mash

From Redbook

Grilled pork chops make a healthy and satisfying meal when paired with sweet glazed apples and mashed yams.

Serves: 4

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Prep Time: 15 min

Cook Time: 26 min

Ingredients

• 3 medium garnet yams or sweet potatoes, peeled, cut into 3/4-inch cubes
• 1/4 cup(s) skim milk
• 1/4 cup(s) packed light brown sugar
• 2 teaspoon(s) unsalted butter
• 3/4 teaspoon(s) kosher salt
• 3/4 teaspoon(s) freshly ground black pepper
• 1/2 cup(s) frozen apple juice concentrate, thawed
• 2 tablespoon(s) grated onion or shallot
• 1/2 teaspoon(s) ground cumin
• 1/2 teaspoon(s) apple pie spice
• 3 large Golden Delicious apples, cut crosswise into 4 thick slices
• 8 (2-oz each) thin-cut boneless loin pork chops, about 1/2-inch thick
• Olive oil cooking spray

Directions

1. Combine yams and milk in a 2-quart glass measure or bowl; cover with vented plastic wrap. Microwave on high 10 minutes; let stand 5 minutes. Add sugar, butter, and 1/4-tsp each of the salt and pepper; mash until smooth. Keep warm.
2. Meanwhile, heat a double stovetop grill pan over medium heat. Adjust oven rack 6 inches from broiler source; heat broiler.
3. In a 2-cup glass measure, whisk juice concentrate, mustard, onion, cumin, and spice; microwave on high 3 minutes or until glaze boils and begins to thicken. Arrange apple slices on broiler pan rack; brush apples with glaze. Broil 3 minutes, turn slices, then brush with more glaze. Broil second side 3 minutes or until lightly browned and tender.
4. Meanwhile, season pork chops on both sides with remaining salt and pepper and lightly coat with cooking spray. Grill pork chops 7 minutes, turning once and brushing with remaining glaze, until just barely pink in thickest part when cut with a knife. Serve with apple slices and mashed yams.

Nutritional Information
(per serving)

Calories	495
Total Fat	10g
Saturated Fat	--
Cholesterol	--
Sodium	--
Total Carbohydrate	78g
Dietary Fiber	--
Sugars	--
Protein	27g
Calcium	--

Shrimp Tacos wtih Warm Corn Salsa

Another great recipe from RedBook's 6 meals under 500 calories. Here is another, slightly different, shrimp taco recipes from the ones already posted.

Shrimp Tacos with Warm Corn Salsa

Ingredients

Salsa

* 1 cup(s) fresh or frozen corn kernals
* 1 can(s) (14.5 ounces) fire-roasted petite diced tomatoes with chipotle peppers
* 1/3 cup(s) finely diced red onion
* 1/4 cup(s) chopped fresh cilantro
* 1 1/2 tablespoon(s) fresh lime juice

Shrimp Tacos

* 8 corn tortillas
* 1 tablespoon(s) olive oil
* 1/2 teaspoon(s) minced garlic
* 1/2 teaspoon(s) ground cumin
* 3/4 pound(s) medium shrimp, peeled and deveined
* 1/4 teaspoon(s) salt
* 1/4 teaspoon(s) pepper
* 1 tablespoon(s) fresh lime juice
* 1 small Hass avovado, peeled, pitted, and finely diced

Directions

1. Salsa: Heat corn in a dry large nonstick skillet over high heat and cook, tossing corn frequently, 4 minutes or until lightly charred in spots. Add tomatoes and onions; cook 2 minutes. Transfer to a medium bowl. Stir in cilantro and lime juice. Keep salsa warm.
2. Tacos: Stack tortillas and wrap in damp paper towels. Place in microwave.
3. Heat oil, garlic, and cumin in a large nonstick skillet over medium heat. Add shrimp, salt, and pepper and cook 3 to 4 minutes, tossing several times until shrimp are firm and cooked through; remove from heat and toss with lime juice.
4. While shrimp cook, steam tortillas in microwave on high 1 to 2 minutes or until softened. Fill each tortilla with 6 or 7 shrimp and top with warm corn salsa and diced avocado.


Nutritional Information
(per serving)
Calories 352
Total Fat 13g
Saturated Fat --
Cholesterol --
Sodium --
Total Carbohydrate 43g
Dietary Fiber --
Sugars --
Protein 20g
Calcium --

Cooking for One: Part 5 Breakfast Smoothie

Check out the past Cooking for One posts if you missed any of them. Marie Clairecontinues with more great ideas for cooking for one with an extremely simple smoothie recipe

Breakfast Smoothie

1/2 cup frozen fruit
1/2 cup yogurt
1 cup milk

Combine all ingredients in a blender and blend until smooth.

Veggie Pad Thai

This pad thai recipe, from Redbook is a great low calorie, filling meal. Most pad thai recipes can easily exceed half of the calories you should be eating for a whole day. That is a seriously scary thought. This pad thai, from Redbook's 6 Delicious Dinners Under 500 Calories is healthy and delicious.

Vegetable Pad Thai

Prep Time: 15 min

Cook Time: 15 min

Ingredients

• 1/2 pound(s) flat rice stick noodles
• 1/3 cup(s) Thai sweet chili sauce
• 2 tablespoon(s) low-sodium soy sauce
• 2 tablespoon(s) fish sauce
• 2 limes, juiced
• 1 lime, cut into wedges
• 2 tablespoon(s) canola oil
• 2 teaspoon(s) minced garlic
• 2 teaspoon(s) grated fresh ginger
• 3/4 pound(s) (6 cups) mustard greens, stems discarded, leaves torn into small pieces, and washed well
• 1 large red bell pepper, cut into thin strips
• 2 cup(s) shredded carrots
• 6 scallions, thinly sliced
• 3 large eggs, lightly beaten
• Bean sprouts, optional
• 2 cup(s) fresh cilantro leaves
• Chopped dry roasted peanuts, for garnish, optional

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Directions

1. Bring 6 cups of water to a boil in a large saucepan; add noodles, stir to separate, then cover and remove from heat. Let stand 4 minutes, stirring once or twice, until softened. Drain; rinse with cold water. In a small cup, combine chili sauce, soy sauce, fish sauce, and lime juice.
2. Heat 1 1/2 tablespoons of the oil in a large nonstick skillet or wok over medium-high heat. Add garlic and ginger; sauté 30 seconds or until fragrant. Add greens and cover with lid for 2 minutes or until wilted. Add bell pepper, carrots, and scallions; stir-fry 4 minutes or until vegetables are crisp-tender. Remove vegetables to a bowl.
3. Return skillet to heat. Add remaining oil. When hot, add eggs and scramble just until set. Add to bowl with vegetables.
4. Return skillet to heat and add chili-sauce mixture and bring to a boil. Add noodles; gently toss, using a pasta fork, for 1 minute, to coat. Return vegetables and eggs to skillet. Cook, tossing with pasta fork, for 3 minutes or until hot and noodles are tender. Stir in bean sprouts, if desired.
5. Transfer to a serving bowl with cilantro and toss. Top with peanuts, if desired. Serve with lime wedges.

Nutritional Information
(per serving)

Calories	393
Total Fat	11g
Saturated Fat	--
Cholesterol	--
Sodium	--
Total Carbohydrate	65g
Dietary Fiber	--
Sugars	--
Protein	9g
Calcium	--