Makes 4 servings, 6 Points

Ingredients:
1 pound pork tenderloin, trimmed of all visible fat
2 tablespoons reduced-sodium soy sauce
1 tablespoon dry sherry
1 tablespoon cornstarch
1 tablespoon toasted sesame oil
3 cups broccoli florets
1 medium carrot, sliced on the diagonal
1/4 teaspoon crushed red-pepper flakes
1 tablespoon grated fresh ginger
2 garlic cloves, minced
1/2 cup orange juice
3 tablespoons hoisin sauce

To Make:
With a sharp knife, cut the pork into 1 1/2″ x 1/4″ strips and place in a bowl. Add the soy sauce, sherry, and cornstarch; toss to combine.

Heat the oil in a large nonstick skillet over medium-high heat. Add the broccoli, carrot, and pepper flakes. Cook, stirring often, for 3 to 4 minutes.

Remove to a plate. Add the ginger and garlic to the pan and cook for 1 minute more.

Stir in the pork and cook for 4 minutes, or until the pork is no longer pink. Add the broccoli mixture to the pan and toss for 1 minute. Add the orange juice and hoisin sauce and bring the mixture to a boil. Cook for 1 minute more, stirring to coat, until the mixture thickens slightly.

Per serving: 267 calories, 16 g carbohydrates, 26 g protein, 10 g total fat, 75 mg cholesterol, 3 g dietary fiber, 580 mg sodium

Contributed by: NewsUSA

Cook Simply for the Two of You

With eggs in the fridge, it’s easy to add a welcome change of pace to your menus. Eggs can also help you include more vegetables in your diet, as the new Dietary Guidelines for Americans recommend. Quiche in Pepper Pots is a good example of an entree that combines egg protein with the vitamins, minerals and fiber of veggies.

These novel individual quiches are easy on the cook, too. Simply choose any colorful vegetable blend you like to fill the peppers, pour on an egg-and-milk custard and bake. Got company coming? Then just multiply the recipe to suit the number of servings you need.

For fast, nutritious eating other times, you can use the remaining eggs you have on hand in a variety of ways. Toss slices or wedges of hard-cooked eggs with greens and other veggies for a main-dish salad; poach eggs right in your favorite soup; reheat leftover pasta and veggies and pour on eggs to make a skillet scramble; or visit www.aeb.org for other simple, satisfying recipe ideas.

Ingredients:
2 medium (about 4 oz. each) green, yellow or sweet red peppers
1/2 cup (about 8 oz.) frozen vegetable blend, thawed
2 eggs
1/4 cup skim or low-fat milk
1/4 teaspoon garlic powder
1/4 teaspoon Italian seasoning, crushed

Cut tops off peppers and remove seeds. Sawtooth or scallop pepper edges, if desired. Stand peppers upright in custard cups or muffin-pan cups. Spoon 1/4 cup of the vegetables into each pepper. In small bowl, beat together eggs, milk and seasonings until well blended. Pour about 1/3 cup of the egg mixture over vegetables in each pepper.

Bake in preheated 325 degree F oven until knife inserted near center comes out clean, about 60 to 70 minutes. Let stand 5 minutes before serving.

Makes 2 Servings
Nutritional Information: Per Serving (1/2 recipe using green and yellow peppers; broccoli, sweet red pepper, mushroom and onion vegetable blend; and skim milk): 119 calories, 5 gm total fat, 213 mg cholesterol, 89 mg sodium, 283 mg potassium, 10 gm carbohydrate, 9 gm protein and 10% or more of the RDI for vitamins A, B12 and C, riboflavin, phosphorus

1 (16 ounce) can vegetarian refried beans

1 (16 ounce) can sweet potatoes, mashed

3/4 cup shredded Monterey jack cheese

3 tablespoons minced onions

2 mild jalapeno chiles, seeded and minced

1/2 teaspoon ground cumin

1/2 teaspoon garlic powder

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/16 teaspoon ground cinnamon (pinch)

24 small white corn tortillas (approximately 6 to 7 inches across)

Combine refried beans, mashed sweet potatoes, shredded cheese, minced onion, minced chiles and spices and mix well.

Heat tortillas one at a time very briefly (just a few seconds or so) in frying pan with no oil to soften and then move to a basket or tortilla keeper lined with a damp towel to keep soft until you are ready to use.

Place a large Tablespoon or so (when rolled up, each one is about 1 inch wide) of mixture in center of each small tortilla (Filling should not come too close to the ends, or it will fall out).

Roll up tortilla around bean/sweet potato mixture and secure with a wooden toothpick.

Fry in Canola oil one or two at a time for 3 to 5 minutes each until golden brown and crisp.

Drain on paper toweling for a few moments before serving.

Serve with your favorite salsa and sour cream or guacamole.

These can be frozen and reheated on a baking sheet in 350 degree oven for 10-15 minutes.

2 medium zucchini, chopped (about 1-3/4 cups)
1/4 cup chopped red onion
1/4 cup rice vinegar
1/2 tbsp. sugar
1/4 tsp. celery seed
1/4 tsp. salt

Combine all ingredients in a medium microwave-safe bowl and stir well. Microwave on HIGH for 2 minutes, stirring once or twice. Cover and chill at least 30 minutes. Serve on grilled hot dogs. Can be refrigerated up to 3 days.

Prep time: 10 minutes, Cook time: 2 minutes  Chill time: at least 30 minutes Makes about 1 cup.

Nutrition Per Serving: (based on a 2-tbsp. serving): 5 calories, 0 g protein, 0 g total fat (0 g sat.), 1 g carbohydrate, 0 g fiber, 1 g sugar, 0 mg cholesterol, 75 mg sodium, <1 point

1 medium onion, chopped
3/4 cup each: diced zucchini, yellow squash and tomatoes
1/2 cup corn
1 (4-oz.) can Diced Green Chiles
1 (2.25-oz.) can sliced ripe olives, drained
2 tsp.  Mexican Seasoning
2 (14-oz.) cans  Red or Green Enchilada Sauce
1 (14.6-oz.) package  Corn Tortillas
1 (8-oz.) bag shredded reduced-fat Mexican blend cheese, divided
Light sour cream, sliced green onions, chopped fresh cilantro (optional)

Spray a large nonstick skillet liberally with nonstick cooking spray and place over medium heat. Add onion; cook, stirring frequently, for 10 minutes. Stir in zucchini, squash, tomatoes, corn, chiles, olives and seasoning; cook for 5 minutes more.

Preheat oven to 375°F and cover the bottom of a 13-by-9-inch baking dish with enchilada sauce. Place tortillas on a plate and cover with a damp paper towel. Microwave on HIGH for 1 minute to soften. Dip each tortilla in enchilada sauce and spoon about 1/3 cup vegetables and 1 tbsp. cheese inside of each. Roll up and place seam side down in baking dish. Tent loosely with foil and bake for 30 minutes. Remove foil and sprinkle with remaining cheese; bake for 10 minutes more.

Serve with sour cream, green onions and cilantro.

Nutrition Per Serving: (based on 1 enchilada): 240 calories, 11 g protein, 12 g total fat (5 g sat., 0 g trans), 27 g carbohydrate, 3 g fiber, 2 g sugar, 30 mg cholesterol, 400 mg sodium, 5 points

2 cups chopped fresh strawberries
1/2 cup finely chopped onion
1/2 cup chopped green pepper
2 tbsp. chopped fresh cilantro
1 tbsp. lime juice
1 tsp. sugar
1/4 tsp. salt
1 jalapeño pepper, seeded and minced

Combine all ingredients in a medium bowl and stir well to blend. Cover and refrigerate for 1 hour for flavors to blend. Serve over grilled chicken or pork.

Prep time: 10 minutes Chill time: 1 hour  Makes 3 cups.

Nutrition Per Serving: 30 calories, <1 g protein, 0 g fat, 7 g carbohydrate, 2 g fiber, 0 mg cholesterol, 98 mg sodium

1-1/3 cups extra crunchy peanut butter
1 cup brown sugar
1/2 cup butter, softened
1/2 cup honey
2 eggs
2 tsp. vanilla extract
3 cups quick oats
1 cup flour
2 tsp. baking soda
1/2 tsp. salt

Preheat oven to 325°F. Spray a 13-by-9-inch baking pan with nonstick spray; set aside. In a medium bowl, cream together peanut butter, brown sugar, butter and honey. Beat in eggs and vanilla. Add dry ingredients, mixing until well combined. Spread evenly into prepared pan and bake for 30 minutes. Let cool completely before cutting into 18 bars.

Prep time: 10 minutes Cook time: 30 minutes Makes 18 servings.

Nutrition Per Serving: 280 calories, 8 g protein, 16 g fat, 29 g carbohydrate, 3 g fiber, 40 mg cholesterol, 310 mg sodium, 6 points

1 tsp. ground cumin
1/2 tsp. each: ground ginger and turmeric
1/4 tsp. ground allspice
2/3 cup Vegetable Stock
1/2 tsp. salt
1 (16-oz.) can garbanzo beans, rinsed and drained
4 large carrots, peeled and sliced 1/4-inch thick (about 3-1/2 cups)
1 large onion, coarsely chopped
1 large russet potato, cut into small cubes
1/2 cup golden raisins

Heat a large heavy saucepan with a tight-fitting lid over medium heat. Add cumin, ginger, turmeric and allspice; cook for 2 minutes, stirring constantly, until spices are fragrant. Stir in stock and salt, then stir in remaining ingredients and bring to a boil. Reduce heat and simmer, covered, for 30 to 35 minutes or until vegetables are tender.

Prep time: 15 minutes, Cook time: 32 to 37 minutes  Makes 6 to 8 servings.

Nutrition Per Serving: (based on 7): 160 calories, 5 g protein, 1 g total fat (0 g sat., 0 g trans), 35 g carbohydrate, 5 g fiber, 8 g sugar, 0 mg cholesterol, 420 mg sodium, 2.4 points

1 lb. small red potatoes
1 lb. small white potatoes
2 tbsp. extra virgin olive oil, divided
Sea salt
2 tbsp. lemon juice
2 tsp. McCormick Greek Seasoning
Freshly ground garlic pepper seasoning
to taste

Steam potatoes in a small amount of water on the stovetop for 15 to 20 minutes or until almost cooked through; drain well.

Toss with 1 tbsp. oil and 4 grinds of sea salt. Grill over medium-low heat 15 to 20 minutes, turning often, until lightly charred and soft inside when pierced with a knife. Remove from grill and toss with remaining oil, lemon juice and seasonings until well coated with mixture.

Prep time: 5 minutes, Cook time: 45 minutes

Makes 6 servings.

4 ears fresh corn, shucked
4 tbsp. extra virgin olive oil, divided
1/3 cup chopped red bell pepper
1/4 cup chopped red onion
2 tbsp. chopped fresh basil
2 tbsp. white or golden balsamic vinegar
1/4 tsp. salt
1/4 tsp. garlic powder
1/8 tsp. pepper

DIRECTIONS
Prep time: 20 minutes
Cook time: 10 to 15 minutes

Makes 4 servings. Recipe may be doubled.

Nutrition Per Serving: 220 calories, 3 g protein, 15 g fat, 21 g carbohydrates, 3 g fiber, 0 mg cholesterol,
150 mg sodium, 5 points