Bulgur Jambalaya
I like making this dish because it allows me to stay on track for my weight loss without giving up foods I love. —Nicholas Monfre, Oak Ridge, New Jersey
Ingredients
8 ounces boneless skinless chicken breasts, cut into 3/4-inch pieces
1 teaspoon Cajun seasoning
2 teaspoons olive oil
6 ounces smoked turkey sausage, sliced
1 medium sweet red pepper, diced
2 celery ribs, diced
1 small onion, chopped
1/2 cup no-salt-added tomato sauce
1 cup bulgur (quick cooking whole grain)
1 cup reduced-sodium chicken broth
3/4 cup water
1/4 teaspoon cayenne pepper, optional
Directions
Toss chicken with Cajun seasoning. In a large saucepan, heat oil over medium heat; sauté chicken until browned, 2-3 minutes. Remove from pan.
In same pan, sauté sausage until browned, 1-2 minutes. Add red pepper, celery and onion; cook and stir 2 minutes. Stir in tomato sauce; cook 30 seconds. Stir in bulgur, broth, water, chicken and, if desired, cayenne; bring to a boil. Reduce heat; simmer, covered, until bulgur is tender and liquid is almost absorbed, about 10 minutes, stirring occasionally.
Pork Chops with Nectarine Sauce
As a dietitian, I’m always looking for ways to make meals healthy and delicious. These juicy chops are fast, too. — Suellen Pineda, Victor, New York
Ingredients
4 boneless pork loin chops (6 ounces each)
1/2 teaspoon salt
1/2 teaspoon dried thyme
1/4 teaspoon pepper
3 tablespoons all-purpose flour
1 tablespoon canola oil
1 small onion, finely chopped
1 garlic clove, minced
3 medium nectarines or peeled peaches, cut into 1/2-inch slices
1/2 cup reduced-sodium chicken broth
1 tablespoon honey, optional
Directions
Sprinkle pork chops with seasonings. Dredge lightly with flour. In a large skillet, heat oil over medium heat; cook chops until a thermometer reads 145°, 4-5 minutes per side. Remove from pan; keep warm.
Add onion to same pan; cook and stir over medium heat 2 minutes. Add garlic; cook and stir 1 minute. Add nectarines; cook until lightly browned on both sides. Stir in broth and, if desired, honey; bring to a boil. Reduce heat. Simmer, uncovered, until nectarines are softened and sauce is slightly thickened, about 5 minutes. Serve with chops.
Grilled Garden Veggie Pizza
Pile on the veggies—the crisp, grilled crust can take it! This colorful, healthy pizza looks as fresh as it tastes. —Diane Halferty, Corpus Christi, Texas
Ingredients
1 medium red onion, cut crosswise into 1/2-inch slices
1 large sweet red pepper, halved, stemmed and seeded
1 small zucchini, cut lengthwise into 1/2-inch slices
1 yellow summer squash, cut lengthwise into 1/2-inch slices
2 tablespoons olive oil
1/2 teaspoon salt
1/4 teaspoon pepper
1 prebaked 12-inch thin whole wheat pizza crust
3 tablespoons jarred roasted minced garlic
2 cups shredded part-skim mozzarella cheese, divided
1/3 cup torn fresh basil
Directions
Brush vegetables with oil; sprinkle with salt and pepper. Grill, covered, over medium heat until tender, 4-5 minutes per side for onion and pepper, 3-4 minutes per side for zucchini and squash.
Separate onion into rings; cut pepper into strips. Spread pizza crust with garlic; sprinkle with 1 cup cheese. Top with grilled vegetables, then remaining cheese.
Grill pizza, covered, over medium heat until bottom is golden brown and cheese is melted, 5-7 minutes. Top with basil.
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