INSIDEEasy Guacamole...p2

Loaded Potato Soup...p3

Prosciutto, Pear, and Blue Cheese Sandwiches...p4

Herbed Couscous Pilaf...p5

Lemony Chicken Saltimbocca...p6

Beef Filets with Pomegranate-Pinot Sauce...p7

Cider-Glazed Chicken with Browned Butter-Pecan Rice...p8

Spiced Pork Tenderloin with Sautéed Apples...p9

Brennan's Bananas Foster...p10

BEST OF

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EASY GUACAMOLE

The food processor makes quick work of this basic dip that's rich in heart-healthymonounsaturated fats. We like the heat from leaving the seeds in the jalapeño, butyou can seed the pepper for a milder guac. Serve with tortilla chips or crudités.

1 1⁄2 tablespoons coarsely chopped red onion1 tablespoon fresh lime juice1⁄8 teaspoon salt1 garlic clove1⁄2 small jalapeño pepper1 ripe peeled avocado1 tablespoon cilantro leaves

Place first 5 ingredients in a food processor; pulse 5times or until finely chopped. Add avocado; process untilsmooth. Sprinkle with cilantro. Yield: 4 servings (serving size: about 1⁄4 cup).

CALORIES 85; FAT 7.7g (sat 1.2g, mono 4.8g, poly 1g);PROTEIN 1.1g; CARB 4.8g; FIBER 2.7g; CHOL 0mg; IRON0.6mg; SODIUM 77mg; CALC 9mg

Test for ripeness without bruising: Place your thumb on the bottom and yourmiddle finger on the top of the avocado.Squeeze gently, feeling for a slight give.

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4 (6-ounce) red potatoes2 teaspoons olive oil1⁄2 cup prechopped onion1 1⁄4 cups fat-free, lower-

sodium chicken broth3 tablespoons all-purpose flour2 cups 1% low-fat milk, divided1⁄4 cup reduced-fat sour cream1⁄2 teaspoon salt1⁄4 teaspoon freshly ground

black pepper3 bacon slices, halved1⁄3 cup shredded cheddar cheese4 teaspoons thinly sliced

green onions

1. Pierce potatoes with a fork.Microwave on HIGH 13 minutes oruntil tender. Cut in half; cool slightly.

2. While potatoes cook, heat oil in asaucepan over medium-high heat.Add onion; sauté 3 minutes. Addbroth. Combine flour and 1⁄2 cup milk;add to pan with 11⁄2 cups milk. Bringto a boil; stir often. Cook 1 minute.Remove from heat; stir in sourcream, salt, and pepper.

3. Arrange bacon on a paper towelon a microwave-safe plate. Coverwith a paper towel; microwave on

HIGH for 4 minutes. Crumble bacon.4. Discard potato skins. Coarselymash potatoes into soup. Top withcheese, green onions, and bacon.Yield: 4 servings (serving size: about1 1⁄4 cups).

CALORIES 325; FAT 11.1g (sat 5.2g,mono 4.5g, poly 0.8g); PROTEIN13.2g; CARB 43.8g; FIBER 3g; CHOL27mg; IRON 1.3mg; SODIUM 670mg;CALC 261mg

LOADED POTATO SOUP

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8 slices 100% multigrain bread1 tablespoon butter, softened3 cups arugula1 medium shallot, thinly sliced1 tablespoon extra-virgin olive oil2 teaspoons red wine vinegar1⁄8 teaspoon freshly ground black pepper2 ounces thinly sliced

prosciutto1 ripe pear, cored and thinly sliced2 ounces blue cheese, sliced

1. Preheat broiler.

2. Arrange bread in a single layer on a baking sheet;broil 3 minutes or until toasted. Turn bread slices over;

spread butter evenly over bread slices. Broil an additional 2 minutes or until toasted.

3. Combine arugula and shallot in a medium bowl.Drizzle arugula mixture with oil and vinegar; sprinklewith pepper. Toss well to coat. Divide arugula mixtureevenly among 4 bread slices, buttered side up; top evenlywith prosciutto. Divide pear slices and cheese evenlyamong sandwiches; top each sandwich with 1 bread slice,buttered side down. Yield: 4 servings (serving size: 1 sandwich).

CALORIES 324; FAT 13.8g (sat 5.4g, mono 5g, poly

0.8g); PROTEIN 15g; CARB 36.4g; FIBER 9.7g; CHOL

26mg; IRON 2.1mg; SODIUM 706mg; CALC 408mg

PROSCIUTTO, PEAR AND BLUE CHEESE SANDWICHES

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HERBED COUSCOUS PILAFStart with the basic side dish, and try any of our flavorful riffs below.

1 tablespoon olive oil1⁄4 cup finely chopped shallots1 cup uncooked couscous1 cup plus 2 tablespoons fat-free,

lower-sodium chicken broth1⁄4 teaspoon salt1 tablespoon chopped fresh flat-leaf

parsley1 teaspoon chopped fresh thyme

Heat a small saucepan over medium-highheat. Add oil to pan, swirling to coat. Addshallots; sauté 2 minutes or until tender. Stirin couscous; sauté 1 minute. Add broth andsalt; bring to a boil. Cover, remove from heat,and let stand 5 minutes. Fluff with a fork.Stir in parsley and thyme. Yield: 4 servings(serving size: 1/4 cup).

CALORIES 205; FAT 3.7g (sat 0.5g, mono 2.5g, poly0.5g); PROTEIN 6.5g; CARB 35.6g; FIBER 2.6g; CHOL0mg; IRON 0.8mg; SODIUM 263mg; CALC 20mg

TEX-MEX VARIATION:

In place of broth, use 1⁄2 cup canneddiced tomatoes with chiles, 3⁄4 cupbroth, and 1⁄2 cup frozen corn. Omit saltand herbs; stir in 1 tablespoon limejuice and 1 tablespoon cilantro. Yield: 4 servings.CALORIES 227; FAT 3.9g (sat 0.6g); SODIUM 283mg

CURRIED CURRANT VARIATION:

Add 1⁄4 teaspoon curry powder to shallots as they sauté. Increase brothto 11⁄4 cups. Add 1⁄4 cup dried currants to pan with broth. Omit thyme. Yield: 4 servings.

CALORIES 231; FAT 3.8g (sat 0.6g); SODIUM 275mg

TOMATO-FETA VARIATION:

Prepare Herbed Couscous Pilaf;decrease salt to 1⁄8 teaspoon. Stir in 3⁄4cup quartered grape tomatoes, 1⁄3 cupcrumbled feta cheese, 1 tablespoonchopped basil, and 1 tablespoon lemon juice. Yield: 4 servings.CALORIES 244; FAT 6.5g (sat 2.4g); SODIUM 330mg

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Serve over a bed of angel hair pasta or polenta tocatch all the sauce.

4 (4-ounce) chicken cutlets1⁄8 teaspoon salt12 fresh sage leaves2 ounces very thinly sliced prosciutto, cut into 8

thin strips4 teaspoons extra-virgin olive oil, divided1⁄3 cup fat-free, lower-sodium chicken broth1⁄4 cup fresh lemon juice1⁄2 teaspoon cornstarchLemon wedges (optional)

1. Sprinkle the chicken evenly with salt. Place 3 sageleaves on each cutlet; wrap 2 prosciutto slices aroundeach cutlet, securing sage leaves in place.

2. Heat a large skillet over medium heat. Add 1 table-spoon oil to pan, and swirl to coat. Add chicken to pan;cook for 2 minutes on each side or until done. Removechicken from pan; keep warm.

3. Combine broth, lemon juice, and cornstarch in a small bowl; stir with a whisk until smooth. Add cornstarch mixture and the remaining 1 teaspoon oliveoil to pan; bring to a boil, stirring constantly. Cook for1 minute or until slightly thickened, stirring constantlywith a whisk. Spoon sauce over chicken. Serve withlemon wedges, if desired. Yield: 4 servings (serving size: 1 cutlet and 2 tablespoons sauce).

CALORIES 202; FAT 7.5g (sat 1.5g, mono 4.3g, poly0.9g); PROTEIN 30.5g; CARB 2.3g; FIBER 0.2g; CHOL77mg; IRON 1.1mg; SODIUM 560mg; CALC 18mg

LEMONY CHICKEN SALTIMBOCCA

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Pomegranate seeds make a pretty garnish (look for convenient, ready-to-eat seeds in theproduce section). Serve with potato wedges.

4 (4-ounce) beef tenderloin steaks, trimmed1⁄2 teaspoon salt1⁄2 teaspoon freshly ground black pepper,

divided Cooking spray1 tablespoon minced shallots1⁄3 cup pinot noir or burgundy wine1⁄3 cup pomegranate juice1⁄3 cup fat-free, lower-sodium beef broth1 thyme sprig1 1⁄2 tablespoons chilled butter, cut into small pieces

1. Heat a large heavy skillet over medium-high heat.Sprinkle steaks evenly with salt and 1/3 teaspoon pepper.Coat pan with cooking spray. Add steaks to pan; cook 3minutes on each side or until desired degree of doneness.Remove steaks from pan; keep warm.

2. Add shallots to pan; sauté 30 seconds. Add remaining1⁄4 teaspoon pepper, wine, juice, broth, and thyme sprig;bring to a boil. Cook 7 minutes or until reduced to about 3 tablespoons. Remove from heat; discard thymesprig. Add butter to sauce, stirring until butter melts.Serve sauce with steaks. Yield: 4 servings (serving size:1 steak and about 2 teaspoons sauce).

CALORIES 227; FAT 12.3g (sat 5.7g, mono 4.2g, poly0.5g); PROTEIN 24g; CARB 3.8g; FIBER 0.1g; CHOL82mg; IRON 3.4mg; SODIUM 428mg; CALC 15mg

BEEF FILETS WITH POMEGRANATE-PINOT SAUCE

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1 (3.5-ounce) bag boil-in-bag brown rice (suchas Uncle Ben's)

2 tablespoons butter, divided1 pound chicken breast cutlets (about 4 cutlets)3⁄4 teaspoon salt, divided1⁄4 teaspoon freshly ground black pepper1⁄2 cup refrigerated apple cider1 teaspoon Dijon mustard1⁄4 cup chopped pecans2 tablespoons chopped fresh flat-leaf parsley

1. Cook rice according to package directions in a smallsaucepan, omitting salt and fat; drain.

2. While rice cooks, melt 1 teaspoon butter in a largeheavy skillet over medium-high heat. Sprinkle chickenwith 1⁄4 teaspoon salt and pepper. Add chicken to pan;cook 3 minutes on each side or until done. Remove from

pan. Add cider and mustard to pan, scraping pan toloosen browned bits; cook 2 to 3 minutes or until syrupy.Add chicken to pan, turning to coat. Remove from heat;set aside.

3. Melt remaining 5 teaspoons butter in saucepan overmedium-high heat; cook for 2 minutes or until brownedand fragrant. Lower heat to medium; add pecans, andcook for 1 minute or until toasted, stirring frequently.Add rice and the remaining 1⁄2 teaspoon salt; toss well tocoat. Serve rice with chicken. Sprinkle with parsley.Yield: 4 servings (serving size: 1 cutlet and about 1⁄2cup rice).

CALORIES 333; FAT 13g (sat 4.4g, mono 4.9g, poly2.2g); PROTEIN 29.1g; CARB 24.2g; FIBER 1.9g; CHOL81mg; IRON 1.5mg; SODIUM 601mg; CALC 23mg

CIDER-GLAZED CHICKEN WITH BROWNED BUTTER-PECAN RICE

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Sweet spices coat the tenderloin, while apples get a savory treatment. Serve with a spinach salad.

1⁄2 teaspoon salt1⁄4 teaspoon ground coriander1⁄4 teaspoon freshly ground black pepper1⁄8 teaspoon ground cinnamon1⁄8 teaspoon ground nutmeg1 pound pork tenderloin, trimmed and cut

crosswise into 12 piecesCooking spray2 tablespoons butter2 cups thinly sliced unpeeled Braeburn or

Gala apple1⁄3 cup thinly sliced shallots1⁄8 teaspoon salt1⁄8 cup apple cider1 teaspoon fresh thyme leaves

1. Heat a large cast-iron skillet over medium-high heat.Combine first 5 ingredients; sprinkle spice mixture evenlyover pork. Coat pan with cooking spray. Add pork to pan;cook 3 minutes on each side or until desired degree ofdoneness. Remove pork from pan; keep warm.

2. Melt butter in pan; swirl to coat. Add apple slices, 1⁄3cup shallots, and 1⁄8 teaspoon salt; sauté 4 minutes oruntil apple starts to brown. Add apple cider to pan, andcook for 2 minutes or until apple is crisp-tender. Stir inthyme leaves. Serve apple mixture with the pork. Yield:4 servings (serving size: 3 pork medallions and about 1⁄2cup apple mixture).

CALORIES 234; FAT 9.7g (sat 5g, mono 3.2g, poly 0.7g);PROTEIN 24.4g; CARB 12.3g; FIBER 1.5g; CHOL 89mg;IRON 1.7mg; SODIUM 468mg; CALC 18mg

SPICED PORK TENDERLOIN WITH SAUTÉED APPLES

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4 medium bananas1⁄4 cup butter1 cup packed brown sugar1⁄4 cup crème de banane (banana liqueur)1⁄2 teaspoon ground cinnamon1⁄4 cup dark rum2 cups vanilla low-fat ice cream

Peel bananas; cut each banana in half lengthwise. Cut each half into 2 pieces.

Melt butter in a large nonstick skillet over medium heat.Stir in brown sugar, liqueur, and cinnamon. Bring to asimmer, and cook for 2 minutes. Add bananas; cook for 4 minutes or until tender. Remove from heat. Add rum to pan, and ignite rum with a long match. Stir bananasgently until flame dies down. Serve over ice cream. Yield: 8 servings (serving size: 1/8 cup ice cream,2 banana pieces, and 2 tablespoons sauce)

CALORIES 290 (21% from fat); FAT 6.9g (sat 3.4g, mono2.4g, poly 0.3g); PROTEIN 2.2g; CARB 51.4g; FIBER 2.1g;CHOL 18mg; IRON 0.7mg; SODIUM 74mg; CALC 79mg

BRENNAN’S BANANAS FOSTER