Moroccan vegetable stew with couscous
Makes 6 servings
Preparation time: 20 minutes
Cooking time: about 15 minutes, plus couscous
INGREDIENTS
1 tablespoon canola oil
2 medium zucchini, coarsely chopped
1 medium onion, chopped
1 large carrot, chopped
1 tablespoon minced garlic
1 cup unsalted vegetable broth
1 1/2 teaspoons ground ginger
1 1/2 teaspoons cumin
3/4 teaspoon ground coriander
1/2 teaspoon coarse salt
1/4 teaspoon cinnamon
1/4 teaspoon pepper
2 (15- to 19-ounce) cans reduced-sodium garbanzo beans, rinsed and drained
1 (14 1/2-ounce) can no-salt-added stewed tomatoes, with liquid
1 1/2 cups water
1 cup couscous
Heat oil in a large, nonstick skillet on medium-high. Add zucchini, onion, carrot and garlic; cook 5 minutes. Stir in broth, ginger, cumin, coriander, salt, cinnamon, pepper, garbanzo beans and tomatoes with liquid; bring to a boil. Cover, reduce heat to low and simmer 8 minutes or until vegetables are softened; stir occasionally. Meanwhile, bring water to a boil in medium pot; remove from heat. Add couscous; cover and let stand 5 minutes. Fluff with fork. Serve stew over couscous.
Per serving: 293 calories, 12 grams protein, 5 grams fat (14% calories from fat), 0.3 gram saturated fat, 51 grams carbohydrate, no cholesterol, 707 milligrams sodium, 9 grams fiber.
Carb count: 3.5.
Tuna olive salad
Makes 4 servings
Preparation time: 10 minutes
Cooking time: none
1 (15-ounce) can tuna in water, drained
3/4 cup pitted kalamata olives, chopped
Juice of 1 lemon
3 tablespoons chopped fresh flat-leaf parsley
2 teaspoons lemon zest
2 teaspoons extra-virgin olive oil
1/4 teaspoon coarse salt
Freshly ground pepper to taste
Salad greens
In a medium bowl, mix all ingredients except greens until fully combined. Serve tuna mixture on top of salad greens.
Per serving: 236 calories, 25 grams protein, 13 grams fat (51% calories from fat), 1.2 grams saturated fat, 3 grams carbohydrate, 45 milligrams cholesterol, 976 milligrams sodium, no fiber.
Carb count: 0.
Flounder with pesto
Makes 4 servings
Preparation time: 10 minutes
Cooking time: 16 to 18 minutes
INGREDIENTS
4 skinless flounder fillets (4 to 6 ounces each)
4 teaspoons basil pesto
1/4 teaspoon coarse salt
1/4 cup dry white wine
4 chopped plum tomatoes
Chopped fresh parsley for garnish
Heat oven to 400 degrees. Place fillets on wax paper. Divide pesto and spread on fillets; sprinkle with salt. Starting at narrow end, roll fillets jelly roll-style. Place roll-ups, seam side down, in 8-by-8-inch glass baking dish. Pour wine over fillets and top with tomatoes. Cover and bake 18 to 20 minutes or until fish is opaque throughout. Sprinkle with parsley to serve.
Per serving: 127 calories, 15 grams protein, 5 grams fat (35% calories from fat), 0.9 gram saturated fat, 3 grams carbohydrate, 52 milligrams cholesterol, 504 milligrams sodium, 1 gram fiber.
Carb count: 0.
Air fryer tri-tip roast
Preheat air fryer to 350 degrees. Brush 1 tablespoon olive oil all over beef tri-tip roast (1 1/2 to 2 pounds). Season with coarse salt and freshly ground pepper to taste. Place roast in air fryer basket. Cook 15 minutes. Flip roast; continue cooking for 15 to 20 minutes or until internal temperature reaches 135 degrees for medium-rare. Remove roast to cutting board and let stand loosely tented with foil or until internal temperature reaches 145 for medium-rare. Slice roast diagonally across the grain into thin slices. As an option, serve with salsa or chimichurri sauce.
Chili-cheese pierogies
In a 9-by-9-inch baking dish, combine any flavor (16.9-ounce package) frozen pierogies and 1/2 cup water. Cover and microwave on high (100% power) 5 minutes; mix well and drain. Spoon 1 (15-ounce) can turkey chili over pierogies; cover and microwave on high 5 minutes or until hot. Sprinkle with 50% reduced-fat shredded cheddar cheese; let stand, covered, 3 minutes. Sprinkle with sliced green onions and serve.