Pork Shallot

PREPARATION: Easy

2 5-ounce boneless, center-cut pork loin chops, trimmed and pounded to 1/4 inch thick
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 teaspoon extra-virgin olive oil
1 medium shallot, minced
1 1/2 cups sliced mushrooms (about 4 ounces)
1/2 cup dry vermouth
1 teaspoon Dijon mustard
1 teaspoon chopped fresh thyme

1. Sprinkle pork chops with salt and pepper. Coat a large nonstick skillet with cooking spray and place over medium heat. Add the pork chops and cook until browned on both sides and cooked through, 2 to 3 minutes per side. Transfer to 2 serving plates; tent with foil to keep warm.
2. Swirl oil into the pan, add shallot and cook, stirring, until soft, about 30 seconds. Add mushrooms and cook, stirring occasionally, until they soften and begin to brown, about 2 minutes. Add vermouth and cook for 15 seconds. Stir in mustard, thyme and any juices that have accumulated from the pork; cook until the sauce is thickened and slightly reduced, 1 to 2 minutes more. Spoon the sauce over the pork chops and serve immediately.

NUTRITION INFORMATION: Per serving: 350 calories; 16 g fat (5 g sat, 8 g mono); 83 mg cholesterol; 4 g carbohydrate; 31 g protein; 1 g fiber; 420 mg sodium; 582 mg potassium.
Nutrition bonus: Selenium (71% daily value); Potassium (17% dv), Zinc (17% dv).

Italian Fennel Chicken

PREPARATION: Easy

1 large bulb fennel, cored and chopped (3 cups)
5 teaspoons extra-virgin olive oil, divided
2 tablespoons fresh rosemary leaves
1 tablespoon freshly grated lemon zest
2 cloves garlic, quartered
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
4 chicken drumsticks (1 1/4-1 1/2 pounds), skin removed
2 tablespoons pine nuts
2 teaspoons white-wine vinegar

1. Preheat oven to 450°F.
2. Toss fennel and 2 teaspoons oil in a 9-by-13-inch baking dish. Bake for 10 minutes.
3. Meanwhile, place rosemary, lemon zest, garlic, pepper and salt together on a cutting board. Rock a chef’s knife through the ingredients until they are minced into a fine paste. Transfer the paste to a small bowl and combine with 1 teaspoon oil. Rub the paste all over drumsticks.
4. Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the drumsticks; cook, turning occasionally, until browned on all sides, 4 to 5 minutes.
5. After the fennel has roasted for 10 minutes, stir in pine nuts and place the browned drumsticks on top of the fennel. Return to the oven and bake until the fennel is golden and an instant-read thermometer inserted into the thickest part of a drumstick without touching the bone registers 165°F, 15 to 20 minutes more. Remove the chicken from the pan. Toss the fennel with vinegar in the baking dish, scraping up any browned bits. Serve the fennel with the chicken.

NUTRITION INFORMATION: Per serving: 402 calories; 24 g fat (4 g sat, 13 g mono); 104 mg cholesterol; 12 g carbohydrate; 35 g protein; 5 g fiber; 460 mg sodium; 842 mg potassium.
Nutrition bonus: Vitamin C (30% daily value), Zinc (26% dv), Potassium (24% dv), Iron (15% dv).
1/2 Carbohydrate Serving
Exchanges: 1/2 starch, 4 lean meat, 3 fat

Korean Beef

PREPARATION: Easy

3 tablespoons mirin
2 tablespoons reduced-sodium soy sauce
2 teaspoons cornstarch
1 tablespoon canola oil
8 ounces flank steak, trimmed of fat and very thinly sliced against the grain
1 tablespoon chopped garlic
2 teaspoons chopped jalapeno pepper, or to taste
1 1/2 teaspoons chopped fresh ginger
4 cups mung bean sprouts
1 6-ounce bag baby spinach
1/4 cup chopped fresh cilantro
1 teaspoon toasted sesame oil
2 tablespoons toasted sesame seeds, optional

1. Combine mirin, soy sauce and cornstarch in a small bowl.
2. Heat oil in a large nonstick skillet over medium-high heat. Spread steak out in the pan and cook until seared on one side, about 1 minute. Add garlic, jalapeno and ginger and cook, stirring, until fragrant, about 30 seconds. Add bean sprouts and spinach (the pan will be very full). Pour the mirin mixture into the pan and stir gently until the sauce thickens and the spinach is wilted, about 3 minutes. Stir in cilantro and sesame oil. Serve topped with sesame seeds (if using).

NUTRITION INFORMATION: Per serving: 399 calories; 17 g fat (4 g sat, 8 g mono); 45 mg cholesterol; 28 g carbohydrate; 33 g protein; 6 g

Salmon with Tomato Olive Sauce

PREPARATION: Easy

2 pounds ripe plum tomatoes, stem ends trimmed, cut into thin wedges
1/2 medium onion, peeled and cut into thin wedges
2 strips orange zest, cut into thin slivers
2 cloves garlic, minced
1 tablespoon extra-virgin olive oil
1/3 cup pitted Kalamata olives, coarsely chopped
1 tablespoon chopped fresh rosemary
1/4 teaspoon salt
Freshly ground pepper to taste
1 1/4 pounds salmon fillet (about 1 1/2 inches thick), skin removed (see Tip), cut into 4 portions

1. Preheat oven to 400°F. Combine tomatoes, onion, orange zest and garlic in a large roasting pan or on a large baking sheet with sides. Drizzle with oil and toss to coat.
2. Roast, uncovered, stirring occasionally, until the tomatoes and onion are tender and beginning to brown on the edges, about 45 minutes. Remove pan from the oven. Increase oven temperature to 450°.
3. Add olives and rosemary to the pan; season with salt and pepper. Clear four spaces in the pan and place a salmon piece in each. Spoon some of the tomato mixture on top.
4. Roast until the salmon is opaque in the center, 10 to 15 minutes, depending on the thickness.

NUTRITION INFORMATION: Per serving: 372 calories; 20 g fat (3 g sat, 6 g mono); 90 mg cholesterol; 14 g carbohydrate; 34 g protein; 3 g fiber; 585 mg sodium; 1281 mg potassium

Protein Flapjack & Waffle

PREPARATION: Easy

3/4 c. whole wheat flour
1/4 c. soy flour
1/2 c. powdered milk
1 tsp. baking powder (add 1/2 tsp. more for waffles)
1/2 tsp. salt
1.5 c. milk
2 egg
1 egg white
1/4 c. vegetable oil
1 scoop  EST Bio – Pro

1. Mix ingredients in order given. Blend thoroughly together ( in blender). Let set 5 minutes. Pour 2 heaping tablespoons into waffle or griddle. Bake until you're satisfied with texture/coloring.

Banana Walnut Protein Muffins

PREPARATION: Easy

1 cup white flour
 1/2 cup wheat flour
 1/3 cup vanilla protein mix
 2/3 cup Splenda
 1 cup milk
 1/4 cup olive oil
 1/2 cup walnuts
 2 tsp baking powder
 1 beaten egg
 2 bananas, mashed
 .5 scoop EST Bio Pro

1. Peel bananas, then mash. Mix ingredients and pour into muffin tin. Pre-heat, Then Bake at 400 degrees for 20 minutes.