Best homemade popcorn

Best homemade popcorn:
From the Kitchen of Stephanie 

Ingredients:
Coconut Oil
Clarified Butter
Salt (I prefer Pink Himalayan Sea Salt)
Popcorn kernels


Pick whatever size pot you want (just make sure it has a lid that fits)and put it over high heat. Pour (or melt) enough coconut oil in the bottom of the pan to completely cover it. Add 1 TBSP of clarified butter (if you'd like a more buttery taste to the popcorn). Then, add a single layer of popcorn kernels (if you make the layer too thick they will just burn). Next, salt your kernels (I prefer to use Pink Himalayan Sea Salt). Finally, add the lid and once it starts popping listen for it to slow down to a pop every 3 seconds and then remove from heat. 
Enjoy!

Chicken Fajitas

Chicken Fajitas
From the Kitchen of Stephanie


1.5 lbs of Chicken breast (cut in even strips to help it cook evenly)
2 cups of sliced peppers (I like orange, red and yellow)
1 yellow onion (sliced)
1 tsp of coconut oil
1 can of Organic Black Beans (rinsed)
Homemade Taco Seasoning 

1. Place your chicken, peppers and onions in a gallon size ziplock bag.
2. Add seasoning to your liking....I probably added about 3-4 TBSP and then zip your bag and shake to distribute the seasoning all over.
3.Then Place the bag in fridge until ready to cook. While the chicken is in the fridge make your homemade Pico De Gallo (will post that recipe after this one)
4. Place large saute pan (I use a green non stick pan) over medium heat.
5. Add the tsp of Coconut Oil to the pan. Once it's melted add the chicken, pepper and onion mixture.
6. Saute/Cook for about 10-15 minutes (until chicken is no longer pink).
7. I used endives to put this mixture on top of and then I added a tsp of black beans to each one and topped with the homemade pico de gallo.

Hope you enjoy!

Marinated Salmon

Marinated Salmon

From the Kitchen of Caroline Ervasti

1 ½ lbs. salmon

Lemon juice & pepper

2 garlic cloves, pressed

1/3 c. soy sauce

1/3 c. br. Sugar

1/3 c. water

¼ c. olive oil

1. Season salmon w/ lemon juice &  pepper

2. In bowl, mix marinade: soy sauce, br. Sugar, water, olive oil, garlic until sugar is dissolved. Place fish in ziplock bag with mixture.  Seal & coat fish. Refrigerate 2 hours.

3. Grill medium heat 6 to 8 minutes per side until fish is flakey w/fork OR  broil for 10 to 12 minutes in oven until fish is flakey w/fork.

Fall Spinach Salad

Fall Spinach Salad
From the kitchen of Stephanie

1 pear (chopped)
Feta
Organic Baby Spinach
Green onion (divided)
Candied Pecans
Rice Wine Vinegar (about 3-4 tbsp)
Yellow Mustard (about 1 tbsp)
EVOO (about 2 tbsp)
1/4 tsp sugar (raw or coconut)
Salt (1/2 tsp)
Pepper (to taste)
Garlic ( 3-4 cloves minced)

Toss for first 5 ingredients together. Mix last 6 ingredients together for the dressing, plus the onion part of the green onion. Add dressing to spinach mixture and enjoy! :)

Healthy Tuna (no mayo)

Healthy Tuna (no mayo)
From the Kitchen of Stephanie

Ingredients:

4 oz white albacore tuna (no salt added and packed in water), drained
1-2 whole green onions, chopped
1 hard boiled egg white, chopped
1-2 celery stalks, chopped
2-4 tbsps non-fat plain greek yogurt
salt, pepper, and dill to taste

Directions:

Blend all of the ingredients together and enjoy :)

**Start with a few tbsps of greek yogurt and then add until you like the consistency

This is great by itself, with a few crackers or if you're making a sandwich, on some toasted bread.

Homemade Lemon Vinaigrette

Homemade Lemon Vinaigrette
From the Kitchen of Stephanie

Juice of 1 Myer Lemon
2-3 TBSP Rice Wine Vinegar
Pinch of Thyme
1 Clove Garlic, minced
2 TBSP Diced Shallot
EVOO, to taste (I like my dressing a little more acidic)
Salt and Pepper to taste

Blend all ingredients together except for the EVOO. Then Slowly add EVOO until it reaches the taste and consistency you like. I like to make my dressing about an hour before I'm going to dress my salad, so that the flavors can really blend.

I like to add this to Mixed greens, avocado, feta, cooked bacon, bell pepper, candied pecans, and diced green onion. :) It's one of my favorite salads :)

Healthier Egg Salad

Healthier Egg Salad
From the Kitchen of Stephanie

Ingredients:

12 Large Hard Boiled Eggs, peeled
4-5 medium sized Dill Pickles, diced
3/4-1 cup non-fat Plain Greek Yogurt (just depends on the texture you prefer)
2-4 tbsp Yellow Mustard
1-2 tbsp dried dill
1 tsp sea salt
1-2 tsp black pepper
*optional...a dash of hot sauce

Directions:

I simply threw all of these ingredients into my kitchen aid mixer  (although I did cut each egg in half first). I mixed until combined.

You can also use a potato masher or a fork and mash the eggs by hand and then combine with the rest of the ingredients.

Enjoy!!!

Asian Flank Steak Skewers

 Asian Flank Steak Skewers

From the kitchen of Erika Simmons

Recipe from Skinnytaste.com 

Makes: 6

Ingredients:

• 1 1/2 lbs flank steak, sliced thin
• 1 1/2 cups reduced sodium soy sauce (Use Tamari for Gluten Free)
• 2 cloves minced garlic
• 1 tsp fresh ginger
• 1 tsp sesame oil
• 1 lime, juice of

Directions:

Soak wooden skewers in water about 30 minutes to prevent burning. Marinate the steak in all the ingredients for about 1 hour or more. 

Discard marinade and thread the sliced steak onto the skewers.

Heat your grill or grill pan to high heat; when hot grill a few minutes on each side until browned and cooked though.

Makes about 24 skewers.

Nutritional Info:

Serving Size: 4 skewers (1/6th) Old Points: 4 Points+: 4 pts
Calories: 150 Fat: 7.1 g Carb: 2.0 g Fiber: 0.1 g Protein: 17.9 g Sugar: 0.0 g
Sodium: about 400 mg (since most of the marinade is discard, it may be less)

Source: http://www.skinnytaste.com/2008/07/asian-flank-steak-skewers-4-ww-pts.html

Pulled Pork Sandwiches

Pulled Pork Sandwiches

From the kitchen of Stephanie

Pork Tenderloin

1 cup of chicken stock/broth

BBQ Sauce

1. Place Tenderloin in crockpot with chicken stock/broth. Cook on High for 6-8 hours

2. Shred Tenderloin and drain the broth that is left in the crockpot

3. Combine Shredded Tenderloin and BBQ sauce (I usually use 1/2 to 3/4 of the bottle and then save some to add to the sandwiches).

**You can also do step three over the stove in a sauce pan if you want to crisp up the ends of the meat a little bit**

**I have also done this with left over tenderloin that has been roasted in the oven...follow all of the same steps, but cook 4-6 hours on LOW instead).**

**This also works with chicken as well**

Healthier Chicken Enchiladas

Healthier Chicken Enchiladas

From the Kitchen of Stephanie

Ingredients:

For the chicken:

2 lg chicken breasts (I used one of the Organic Chicken pckg's from Costco)

1 TBSP Better Than Bouillon, chicken flavor (I used organic, reduced sodium)

salt, pepper, cumin (to taste)

2 cups of hot water

For the Sauce:

1 Jar (12 oz) of Salsa Verde (I used the Trader Joe's one)

1 cup of Non-fat Plain Greek Yogurt

1/4 cup of fresh cilantro (roughly chopped)

1 tsp of Better Than Bouillon, chicken flavor (again, I used organic, reduced sodium)

For the Enchiladas

1 Can of Organic Corn...rinsed and drained (I used Trader Joe's)

1 Can of Organic Black Beans...rinsed and drained (I used Trader Joe's)

The cooked and shredded chicken from above

10 flour tortillas (I used the organic Trader Joe's ones....they are about 10 inches in diameter)

1 cup of Cheese (I used the Lite Fancy Shredded Mexican Blend from Trader Joe's)

1/4 cup of chopped scallions

Directions:

For the chicken:

In the morning, I placed the chicken in the crock pot and seasoned with salt, pepper, and cumin. I then dissolved 1 TBSP of Better than Bouillon in 2cups of hot water. Once dissolved I poured into the crock pot. I cooked the chicken on high for 4.5 hours, but you could cook it on low for longer if needed. Once the chicken is done, use forks to shred the chicken and place in a large bowl with the corn and black beans. Mix together until well combined. Set aside.

For the Sauce:

On the stop top, mix all of the ingredients in a saucepan and cook on low for about 5-8 minutes...until well combined. If it's too spicy for you add some extra yogurt.

For the Enchilada Assembly:

Pre-heat the oven to 375

Spray a 9x13 pan

To assemble these enchiladas, I took a heaping spoonful of the chicken, corn, and bean mixture and spread it in the middle of a tortilla. Then I rolled it and placed in the pan. Repeat until all 10 tortillas are rolled and in the pan. In my pan I fit 9 across and had one at the bottom. You could also do this in two 9x9 pans if you wanted as well (just put 5 in each).

Once all of the tortillas are in the pan, then I poured the sauce over all of the enchiladas. Next, I sprinkled about a cup of cheese over the top and finished them by sprinkling 1/4 cup of chopped scallions on top of the cheese.

You can either put this straight in the oven or you can cover with foil and place in the fridge (I had mine in the fridge for about two hours before I actually baked it).

Bake Covered at 375 for 25 minutes. For the last 10 minutes, take the foil off and let the cheese get good and melted.

Nutrition Facts (based off of the items I used...you could lower the calories and fat by using different tortillas...my tortillas had 140 cal and 3 grams of fat per tortilla, so you can see that is where a majority of the calories and fat for this dish comes from).

286 Calories

4.8 grams of fat

41 grams of carbs

17 grams of protein

4 grams of fiber

4 grams of sugar

Hope you enjoy these :)

Chicken Salad

Chicken Salad
From the kitchen of Stephanie

2-3  Cooked Chicken Breasts, chopped or shredded
1 cup of Dried Cranberries
1 Apple of choice (I prefer Gala or Fuji) diced
1-2 cups of Chopped Celery
Mayo (just enough to bind together)
Dill (fresh or dried) to taste
Salt
Pepper

Combine all ingredients and chill


***I also like to used Trader Joe's Crescent Rolls to make this a bit fancier. You can either use each crescent triangle and stuff with salad prior to baking or you can roll out crescent sheet and cut into 24 small squares and use a mini muffin pan. You place each square in the hole of the pan and then scoop a spoonful of salad into each cup. Cook according to directions on can. ***

Pecan Maple Breakfast Cookies

Pecan Maple Breakfast Cookies 

From: 100DaysofRealFood.com

Modified by Allison Whalen (click the title for the original recipe link)

Original Recipe:

Ingredients

• 1 cup whole-wheat flour
• ¾ cup rolled oats
• ½ teaspoon baking soda
• ¼ teaspoon salt
• ¼ cup applesauce
• 3 tablespoons maple syrup
• 2 tablespoons butter, softened but not melted
• 1 egg
• ½ teaspoon vanilla
• ½ cup chopped pecans

Instructions

1. Preheat oven to 375 degrees F and grease a cookie sheet.
2. Whisk together the flour, oats, baking soda, and salt.
3. In a separate bowl using an electric mixer beat the applesauce, maple syrup, butter, egg, and vanilla.
4. While beating the mixture on a low speed add the dry ingredients until well blended.
5. Fold in the nuts with a spatula.
6. Drop onto prepared cookie sheet with a spoon. Bake for 8 – 9 minutes or until they start to brown.

Here are Allison's modifications:

i added one ripe banana,

increased oats to one cup,

added 1/4 cup of flaxseed,

added about 1/2 cup of raisins,

sprinkled about 2 tbsp of coarse sugar on the top before baking,

and spread into a square pan, baked for 20-25 minutes, then cut out hearts.

you could also use a slightly larger pan - mine came out pretty thick from the 8x8 square pan. you would just need to reduce the cooking time. but any way you cook them they will be great! i hope you enjoy them!

Chicken Pot Pie Soup, 100% organic and GMO free

Chicken Pot Pie Soup
From the kitchen of Stephanie, adapted from this recipe from skinnytaste.com

Ingredients:

1/3 cup organic all-purpose flour (for a gluten free option, see original recipe)
2 cups water
4 cups organic 1% milk
1 large organic celery stalk, chopped
1/2 medium organic onion, chopped
8 oz (1 container) sliced organic button mushrooms
3 tsp organic chicken Better Than Bouillon
fresh ground pepper
big pinch of thyme
1-2 tsp garlic powder
1 cup frozen organic peas
1 cup frozen organic sweet corn
12oz organic baby carrots, chopped
2 organic medium sized potatoes, peeled and cubed small
12 oz cooked organic chicken breast, shredded or in small cubes (I will give instructions for how I cooked mine)
salt

Directions for Chicken:

So that the soup didn't take that long to make, I made my chicken earlier in the day, while Hudson was napping. I preheated the oven to 400 degrees. I sliced each chicken breast in half (so that it was thinner), then I place it in a glass 9x9 dish....no spray, no oil, no butter. Just place it directly on the glass. Then I seasoned the top with garlic powder, pepper, and salt. I baked it, covered with foil, for 55 minutes. (I have found that Organic Chicken Breasts take a little bit longer to cook, which is why the time seems a little longer). Another option you could do is use the chicken from a rotisserie chicken, but just know that would stop the soup from being 100% organic and GMO free.

Directions for the soup:

Mix 1/2 cup of cold water and flour in a small bowl and set aside for later.

Pour water and milk into a stock pot over medium heat, stirring occasionally, so that you don't get a film on the top. Once the liquid has come to a slow boil (takes about 5-10 minutes), add all of the veggies, spices and Better Than Bouillon and stir. Let this cook over low heat, partially covered with a lid for about 20-30 minutes. The length of time will depend on how small you diced your carrots and potatoes. Remove the lid and add your chicken. Once incorporated, add your flour and water mixture. Make sure to stir as you add the mixture. Let cook for another 5 minutes, taste and adjust your seasonings if needed.

Enjoy!!!

Total Calories per cup of soup:

195 calories
1 gram of fat
27 grams of carbs
17 grams of protein

Healthy Taco Salad

Healthy Taco Salad
From the kitchen of Stephanie


Ingredients:

1 cup Kale (deribbed and chopped)
1 heart of Romain (chopped)
4 oz of extra lean ground turkey
Taco Seasoning (I prefer Trader Joe's...no additives and great flavor)
1/2 Yellow Onion (chopped)
2 Green Onions (chopped)
1/4 cup of Light Mexican Cheese Blend (I also use Trade Joe's...no GMO's)
1/4 of an Avocado
Tortilla Chips (I used the Reduced Guilt Trader Joe's Tortilla Chips...great flavor)
1/2 cup Tri-color Bell Peppers (chopped)
1 lime
2 TBSP Salsa (I prefer the Homestyle Salsa Especial from Trader Joe's)


1. Cook the ground turkey with about 1-2 tsps of the taco seasoning (depends how spicy you'd like it to be) along with the onions. Literally all I did to cook this meat was use a non-stick pan, dumped the meat in with the onions, sprinkle the taco seasoning on top and I added a couple tablespoons of water...no oil, no butter, no sprays.
2.While the meat is cooking, chop all of the veggies
3. When the meat is done, combine all ingredients together (this makes one BIG serving or two smaller servings).

Nutrition:
(for the whole thing)
383 Calories, 8 grams of fat, 39 grams of carbs, 49 grams of protein



***The only thing I think I'd do different next time is add some pinto beans to the taco meat once it's mostly done cooking.

Oatmeal Walnut Banana Pancakes

Oatmeal Walnut Banana Pancakes

From the Kitchen of Amy Day

OK, so I pinned a banana pancake recipe on Pinterest the other day.  It was just 1 ripe banana, 2 eggs, mix them together and cook like a pancake.  They were fantastic!

Since the kids loved them so much I decided to monkey with them a little bit over the past few days, and this morning I had one for my own breakfast, and it was delicious.  Here's what I did (this made 6 large pancakes):

2 very ripe bananas, mashed

4 eggs

tsp vanilla extract

tsp cinnamon

dash of nutmeg

1/4 cup of chopped walnuts

3/4 cup rolled/old-fashioned oats (uncooked - I am sure you can use instant, but probably not steel cut unless you've cooked them first)

tbsp of bisquik (can leave out, but I like the texture better)

Mix it all together and cook as you would a pancake (I used butter for the kids, nonstick spray for myself).  Depending on what portion you eat you can figure out your nutrition info, but for one very filling pancake this morning, mine came out to just 210 calories, with 11 grams of protein, 5 grams of fiber, and 350mg of potassium!  They don't need anything on them.  And it was both filling and delicious - and for my pancake fanatic children, who I will of course not give flour-based pancakes to on a daily basis, this makes all of us very happy :)  I'm going to continue experimenting with other nutritious additions I can sneak in there!

Healthy Turkey Chili

Healthy Turkey Chili,
From the kitchen of April Warner

Chop up one small onion and a medium sized pepper.  If you want to add more vegetables you can-it really doesn't add a lot of calories. Spray a small amount of pam (just enough to cover the bottom of the pan lightly) into a pot that you will later use for the chili) and stir fry the vegetables. Side note- I always use pam as opposed to oil or butter.  You only need a small amount! a lot less calories!

In the mean time, get the lean ground turkey (I use about a pound usually-depends on what the package has in it or how much I have prebagged/frozen before hand.  I think yours was a little over a pound if I remember right) and brown the meat and drain the grease.  I don't add anything (oil, etc) to the pan when I brown this.  If you want to make it spicy, you can add chili powder and crushed red peppers.  

After the meat is browned, put it into the pot with the vegetables.

Add 1 cup of kidney beans and 1cup of black beans.  I actually experiment with different types of beans sometimes but those are the types I used when I made yours.  I usually get low sodium when available.

Add 46oz (about a large can) of tomato juice.  I use low sodium, 100% juice. Heat the whole mixture until it boils.  If you want, you can add a couple teaspoons of brown sugar.  It just helps with the taste and will only add about 30 cals to the entire recipe.  Depending on how liquidy or thick you want it depends on how much juice you use.

The calories will vary slightly depending on brands you use, but it shouldn't vary too much.  The only time it should significantly vary is if you use different types of meat (lean vs not lean), etc.  Also, the weight of the meat will cause it to vary a bit if it is a pound vs 17oz or something.  Other than that, it should be about the same as I told you last time (116 calories I think it was).  I calculated it again and it was within a few calories per serving (with different brands).

Pesto, Sausage Pasta

Pesto, Sausage Pasta
From the Kitchen of Stephanie

Here is a recipe that is super simple that my kids have been gobbling up lately.

What you need:

Your favorite Pesto (I prefer the fresh one from Trader Joe's or homemade)
Your favorite Pasta (We have been enjoying the High Fiber, Mini Penne Pasta from Trader Joe's)
Your favorite Sausage (We like the chicken and sun-dried tomato sausage from Trader Joe's)
Your favorite veggies (We have used peas, broccoli, and brussel sprouts)

What you need to do:

***Before starting anything put water on stove to start boiling for pasta

1. Dice and cut your sausage (I have found that one link per adult and 1 link per 2 kids works out well) and then throw it in a non-stick pan and brown it (I don't put anything in the pan...don't want those extra calories).

2. Add pasta to boiling water and cook as directed. (I tend to do a 1/2 cup of pasta per person eating and then we end up with a little left over for the next day for a lunch or a quick meal the next night)

3. When the pasta has about 4-5 minutes left, throw in your veggies (if it's peas or broccoli) and cook until desire tenderness. (if you're making brussel sprouts, I prefer to sauté them in a non-stick pan with a little bit of diced onion and garlic to brown them).

4. Once everything is cooked, drain pasta and veggies and add back to the pot. Then take 1-2 tablespoon fulls of pesto and add to the pasta and stir, then add the sausage!

Enjoy!

Pumpkin Flans!

Pumpkin Flans!
Tastes like a rich, custardy version of pumpkin pie
From BiggestLoserClub.com

If you have leftover pumpkin, try making a pumpkin smoothie with yogurt, milk, a few sweet spices like cinnamon, ginger, and cloves, and a drizzle of sweetener.

Makes 8 flans

3 large eggs, preferably omega-3-enriched
1 1/4 cups unsweetened pumpkin puree
1/4 cup + 3 tablespoons maple syrup
2 1/2 teaspoons canola oil
1 1/2 teaspoons vanilla extract
3/4 teaspoon ground cinnamon
3/8 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon salt
1 1/2 cups 1% milk, heated until very hot
Ground nutmeg, for garnish

Preheat the oven to 350°F with an oven rack in the center position. Coat eight 6-ounce custard cups with canola cooking oil spray and set them in a 13 x 9-inch baking pan.

In a large bowl, beat the eggs slightly with a small whisk. Add the pumpkin puree, maple syrup, canola oil, vanilla, cinnamon, ginger, cloves, and salt and beat until blended thoroughly. Mix in the hot milk until blended. There will be 4 cups of liquid. Pour 1/2 cup of the flan mixture into each of the custard cups.

Bring about 3 cups of water to a light simmer on top of the stove (you can use a teakettle for this). Place the baking pan on the pulled-out oven rack and carefully pour the hot water into the baking pan until it comes up to the level of the custard inside the cups.

Bake for 40 to 45 minutes, or until just set around the edges but still a little loose in the center; the center will jiggle a little when shaken.

Carefully remove the pan from the oven. Remove the cups from the water bath with tongs and place on a wire rack to cool to room temperature. Cover with plastic wrap and refrigerate for several hours, until chilled.

Serve cold, garnished with ground nutmeg.

Per flan: 175 calories, 5 g total fat (1.5 g saturated), 110 mg cholesterol, 220 mg sodium, 24 g total carbohydrates (18 g sugars) , 2 g fiber,6 g protein

Veggie Shepherd’s Pie with Split Peas

Veggie Shepherd’s Pie with Split Peas
From Kiwi Magazine (picture too)

Active time: 30 minutes
Total time: 50 minutes
INGREDIENTS

2 TABLESPOONS OLIVE OIL, PLUS MORE FOR GREASING THE PIE PLATE
6 MEDIUM YUKON GOLD POTATOES, DICED INTO 2-INCH PIECES
1 MEDIUM YELLOW ONION, SLICED
2 MEDIUM CARROTS, PEELED AND CHOPPED
½ POUND CREMINI MUSHROOMS, SLICED
1 CUP COOKED YELLOW SPLIT PEAS
2 CLOVES GARLIC, MINCED
1 TABLESPOON FRESH THYME
½ CUP VEGETABLE BROTH
2 TABLESPOONS UNSALTED BUTTER
½ CUP 1 PERCENT MILK
½ TEASPOON SALT, PLUS MORE TO TASTE
PEPPER, TO TASTE
DIRECTIONS

Preheat the oven to 400°. Lightly grease a 9-inch pie plate with olive oil. Bring a large pot of salted water to a boil.
Add the diced potatoes to the boiling water and cook until fork-tender, 12 to 15 minutes.
While the potatoes cook, add the olive oil and the onion to a large skillet over medium heat. Cook, stirring occasionally, until the onion is soft and translucent, about 5 minutes. Add the carrots and mushrooms and cook another 5 minutes, until the carrots begin to soften and the mushrooms have cooked down. Add the split peas, garlic, and thyme and cook 2 minutes more, then add the vegetable broth. Allow the mixture to simmer while you make the mashed potatoes.
Drain the potatoes and place them back in the pot. Add the butter and use a fork or potato masher to mash the potatoes. Slowly pour in the milk while you continue to mash, using a little bit more or less to reach the consistency you like. Add the salt and pepper, taste, and add more seasoning if necessary.
Transfer the vegetable mixture to the pie plate (there should be some broth still left in the skillet; pour that on top). Smooth with a spatula, then spread the mashed potatoes evenly over the top.
Place the pie plate on a baking sheet and bake for 20 minutes, or until the mashed potatoes are just beginning to brown. Allow to cool for 5 minutes before serving.

Serves 6

Per serving: calories 312, fat 9 g, protein 9 g, carbohydrates 50 g, dietary fiber 9 g

Slimmer Slaw & Pork Medallions

Slimmer Slaw & Pork Medallions
The Black Team's winning recipe
From: BiggestLoserClub.com

This tasty, satisfying pork dish that comes in at only 210 calories per serving.

For the pork:
1 pound trimmed pork tenderloin
Olive oil spray (propellant free)
Garlic powder, to taste
Sea salt, to taste
Fresh ground black pepper, to taste

For the dressing:
1/4 cup + 2 teaspoons red wine vinegar
2-1/2 teaspoons toasted sesame oil
4 teaspoons nonfat Greek yogurt (the contestants used Fage)
1/2 teaspoon sea salt, or to taste
Fresh ground black pepper, to taste

For the slaw:
2 cups shredded green cabbage
2 cups shredded red cabbage
2 cups bite-size red bell pepper strips (about 2 small peppers)
1-1/2 cups bite-size yellow bell pepper strips (about 1 medium pepper)
1/2 cup snap peas, thinly sliced on the diagonal
1/2 cup seeded, chopped cucumber
1 cup grape tomatoes (about 20 tomatoes), halved

Preheat a grill to high heat.

Lightly mist the tenderloin with the olive oil spray and season it with garlic powder, salt, and pepper.

Grill the tenderloin for 3 to 5 minutes on the 3 faces until it is just barely pink in the center (or a thermometer inserted in the center reads 160°F). Remove it to a cutting board or platter and tent it with foil. Let stand for 5 minutes. Then slice it into 1/2"-thick pieces.

In a small mixing bowl, whisk the vinegar, sesame oil, and yogurt until well combined. Whisk in the salt and season with pepper.

Meanwhile, in a large mixing bowl, toss the cabbages, peppers, peas, cucumber, and tomatoes with the dressing. Divide the slaw among 4 dinner plates, mounding it to one side of the plate.

If using, in a small microwave-safe bowl, mix the cranberry sauce and ginger. Microwave on medium power for 30 seconds, or until the sauce is slightly melted and warm.

Fan one-quarter of the pork slices next to the slaw on the empty portion of each plate. Spoon 1 tablespoon sauce on the side of each, if desired.

Makes 4 servings

Per serving: 210 calories, 27 g protein, 13 g carbohydrates (7 g sugar), 6 g fat, 1 g saturated fat, 74 mg cholesterol, 4 g fiber, 368 mg sodium