This week I’ve got a meal for my vegetarian friends and those doing the “Meatless Monday” thing. There’s a fish dish that is going to be fresh and “clean”. The last meal is a pork chop with a Dijon cream sauce that only sounds like an indulgence.
MENU 1: Grilled Polenta with Tomatoes and White Beans (7 WW points)
Here’s your meatless Monday recipe. J
1 (17 oz.) tube basil and garlic-flavored polenta, cut into 9 slices (found near the tofu); cooking spray; 2 tsp. olive oil; 2 c. grape tomatoes; 2 tsp. minced garlic; 1 (15 oz.) can cannellini beans, rinsed and drained; 1 Tbsp. white wine vinegar; 1 ½ tsp. fresh, chopped rosemary; ¼ tsp. black pepper; ½ c. grated Parmigiano-Reggiano cheese (you could also use parmesan cheese).
Heat a grill pan (or outside grill) or nonstick skillet over medium-high heat. Coat pan and polenta slices with cooking spray. Place polenta slices on the grill pan or skillet; cook 2 minutes on each side or until golden brown. Remove from pan; keep warm. While polenta cooks, heat oil in a large nonstick skillet over medium-high heat. Add tomatoes and garlic to skillet; sauté 4 minutes or until tomatoes soften and garlic is tender. Reduce heat to low. Stir in beans and next 3 ingredients (through black pepper). Cook, stirring constantly, 2 minutes or until thoroughly heated. Place 3 polenta slices on each of 3 plates. Spoon tomato mixture evenly over polenta, and sprinkle evenly with cheese.
Yield: 3 servings (Serving size: 3 polenta slices, 1 c. tomato mixture, and about 2 ½ Tbsp. cheese)
Cal. 331, Fat 9g, Fiber 5.7g
I actually decided to change it up a bit with basil instead of rosemary and reduced-fat feta crumbles instead of parmesan. It was very good.
MENU 2: Meyer Lemon and Dill Fish Parcels with Sweet Potato Salad (8WW points)
The restaurant Six Feet Under has a shrimp and scallop dish that I love that is served in parchment paper. It is always so tasty and is a fresh dish. I’m thinking this fish will be similar. Start preparing the potato salad first as it has to sit for 30 minutes to cool.
4 (6 oz.) halibut fillets (3/4 inch thick); ½ tsp. salt; ½ tsp. pepper; 8 (1/4 inch thick) Lemon slices (2 lemons); 1 Tbsp. butter, quartered; 4 tsp. chopped fresh dill; 4 (15 inch) parchment paper squares.
Preheat oven to 375 degrees. Fold each parchment paper square in half. Open folded paper; place 1 fillet on each square. Sprinkle fillets evenly with salt and pepper. Top evenly with lemon slices, butter quarters, and dill. Fold paper; seal edges with narrow folds. Place packets on a large baking sheet. Bake at 375 degrees for 15 minutes or until paper is puffy and lightly browned. Place 1 packet on each of 4 serving plates, and cut open. Serve immediately.
Yield: 4 servings (Servings size: 1 packet = 5 WW points)
Cal. 221, Fat 6.7g; Fiber 1.1g
Sweet Potato Salad:
3 medium sweet potatoes; 2 Tbsp. chopped green onions; 2 Tbsp. fresh lime juice; 1 Tbsp. olive oil; ¼ tsp. salt; ¼ tsp. pepper.
Scrub sweet potatoes; place in a single layer in a microwave-safe casserole dish (do not pierce potatoes with a fork). Cover bowl with plastic wrap (do not allow plastic wrap to touch food); vent. Microwave at high 6 minutes or until tender. Let stand 30 minutes or until cool to the touch. Peel potatoes, and cut into 1 inch cubes. Place in a medium bowl. Sprinkle with onions and remaining ingredients; toss gently.
Yield: 4 servings (Servings size: ¾ c. = 3 WW points)
MENU 3: Pork Chops with Mustard Cream Sauce and Roasted Potato Wedges (6WW points)
This just sounded really yummy to me, so I thought I’d make it. Plus it’s been a while since I’ve had any pork, let alone pork with mustard cream sauce. Wow! I’m so excited. Do you get this excited about your meals too? J
4 (4 oz.) boneless center-cut loin pork chops (1/2 inch thick); ½ tsp. salt; ¼ tsp. pepper; cooking spray; ½ c. fat-free, less-sodium chicken broth; 2/3 c. fat-free half-and-half; 1 Tbsp. Dijon mustard; 2 tsp. lemon juice; chopped fresh parsley.
Sprinkle both sides of pork with salt and pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork, and cook 4 to 5 minutes on each side or until lightly browned and done. Transfer pork to a serving plate, and keep warm. Add broth to pan, scraping pan to loosen browned bits. Stir in half-and-half, mustard, and lemon juice. Reduce heat, and simmer, uncovered, 6 minutes or until sauce it slightly thick. Spoon sauce over pork; sprinkle with parsley, if desired.
Yield: 4 servings (Serving size: 1 pork chop and 2 Tbsp. sauce = 4 WW points)
Cal. 193, Fat 6.4g; Fiber 0g
Roasted Potato Wedges:
1 pound red small potatoes, quartered; 2 tsp. olive oil; ¼ c. panko (Japanese breadcrumbs); 1 tsp. Italian seasoning; 2 Tbsp. grated Parmesan-Romano cheese blend; cooking spray.
Preheat oven to 475 degrees. Combine potatoes and oil in a medium bowl, tossing to coat. Combine panko, Italian seasoning, and cheese in a zip-top plastic bag; add potatoes, tossing to coat. Place potatoes on a jelly-roll pan coated with cooking spray; discard remaining breadcrumb mixture. Bake at 475 degrees for 20 minutes or until browned and crispy.
Yield: 4 servings (Serving size: ¾ cup = 2 WW points)
Cal. 123, Fat 3.7g, Fiber 2.2g
Grilled Polenta w/ Tomatoes and White Beans
Pork Chops with Mustard Cream Sauce
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