f o o d
E V E R Y D A Y EA SY
FALAFEL PATTY MELT
V2
cup frozen peas
1
16-oz. can garbanzo beans
(chickp eas), rinsed and drained
m
.
V
1
m edium carrot, shredded
2
Tbsp. all-purpose flo ur
2
Tbsp. olive oil
—
8
slices dilled H avarti cheese ( 4 to 6 oz.)
'
4
flatbreads o r pita bread
Rom aine leaves and sliced to m ato (optional)
1
. P re h e a t o v e n to 4 0 0 ° F . P la c e p e a s in 1 -q u a r t m ic ro w a v e -
s a fe d is h . C o v e r a n d c o o k o n 1 0 0 % p o w e r (h ig h ) 2 m in u te s .
I n fo o d p ro c e s s o r b o w l o r w it h a n im m e rs io n b le n d e r,
p u re e g a rb a n z o b e a n s , c a r r o t, flo u r , 1
Tbsp.
o f th e o liv e o il,
V
2
ts p .
p e p p e r ,
a n d V
4
ts p .
s a l t .
S t ir in p e a s . F o rm m ix tu r e
in to
8
p a ttie s .
2
. H e a t
remaining ой
in la rg e n o n s tic k s k ille t o v e r
m e d iu m -h ig h h e a t A d d p a ttie s . C o o k 2 to 3 m in u te s p e r
s id e o r u n t il b ro w n e d a n d h e a te d th ro u g h .
3
. M e a n w h ile , p la c e fla tb re a d s o n b a k in g s h e e t P la c e tw o
slic e s o f ch e e se a to p e a c h fla tb re a d . B ak e 5 m in u te s , o r u n til
c h eese is m e lte d . P la c e 2 p a ttie s o n e a c h fla tb re a d ; fo ld o v e r.
C u t in h a lv e s a n d s erv e w ith ro m a in e a n d to m a to , s e r v e s
4
.
e a c h s e r v in g
508
cal,
17
gfat,
21
mgchol,
1,006
mg sodium,
66
gcarbo, 8gfiber,
18
gpro.
PORK TENDERLOIN WITH
CUCUMBER-MANGO SALAD
2
Tbsp. packed brow n sugar
1 0
.
2
tsp. five spice p ow der
1 V2 lb. pork tenderloin
pMefisL
u
4
green onions
1
m ango, peeled, seeded, and chopped
1
small English cucum ber, sliced and/or
chopped
1
jalapeno pepper, seeded and sliced (optional)
1
. P r e h e a t o v e n to 4 2 S °F . I n s m a ll b o w l c o m b in e b r o w n
s u g a r, fiv e s p ic e p o w d e r, a n d
V 2
ts p .
salt;
s e t
1
tsp.
s u g a r
m ix tu r e a s id e . R u b
r e m a i n i n g
s u g a r m ix tu r e in to p o rk
te n d e r lo in . P la c e te n d e r lo in in f o il- lin e d b a k in g p a n .
2
. R o a s t, u n c o v e re d , 2 0 m in u te s o r u n t il a m e a t
th e r m o m e te r re g is te rs I5 5 ° F . C o v e r w it h f o il a n d le t r e s t
5
m in u te s (m e a t te m p e r a tu r e w i ll r is e to 1 6 0 ° F ).
3
.
M e a n w h ile , s lic e th e g re e n p o rtio n o f g re e n o n io n s in to
t h in s trip s ; c h o p th e w h ite p o r tio n . I n m e d iu m m ix in g
b o w l c o m b in e g re e n o n io n , m a n g o , c u c u m b e r, ja la p e n o
p e p p e r, a n d th e re s e rv e d b ro w n s u g a r m ix tu r e .
4
.
S lic e p o rk a n d s e rv e w it h m a n g o s a la d . SERVES 4.
E A C H S E R V I N G
19
gcarbo,
2
gfiber,
37
gpro.
spring chicken stew
i
lem on
i V i lb. skinless, boneless chicken thighs
Salt and ground black pepper
i
Tbsp. olive oil
8
oz. baby carrots with tops, scru bbed,
trim m ed, and halved lengthwise
i
12-oz. jar chicken gravy
^
1
Tbsp. Dijon-style m ustard
2
heads baby bok choy, quartered
Fresh lem on thym e (optional)
1
.
F in e ly s h re d p e e l fr o m le m o n ; s e t p e e l a s id e . J u ic e le m o n
a n d s e t ju ic e a sid e. S easo n c h ic k e n lig h tly w ith s a lt a n d p e p p e r.
2
.
I n D u tc h o v e n h e a t o liv e o il o v e r m e d iu m -h ig h h e a t; a d d
c h ic k e n . C o o k 2 to 3 m in u te s o r u n t il c h ic k e n is b ro w n e d ,
tu r n in g o c c a s io n a lly .
3
.
A d d c a rro ts , g ra vy , a n d 1 V
2
c u p s
w a t e r
to D u tc h o v e n . S tir
in m u s ta rd . B rin g to b o ilin g P la c e b o k c h o y o n to p . R ed u c e
h e a t C o v e r a n d s im m e r 10 m in u te s o r u n til c h ic k e n is d o n e
a n d v e g e ta b le s a re ju s t te n d e r. A d d le m o n ju ic e to ta s te .
4
.
L a d le in to b o w ls . T o p w it h le m o n p e e l a n d le m o n th y m e .
SERVES 4.
e a c h s e r v in g
2Z3
cal,
12
gfat,
117
mgchol,
909
mg sodium,
13
gcarbo,
3
gfiber,
31
gpro.
FISH AND GREEN BEANS
WITH WASABI MAYONNAISE
1
lime
1
to 3 tsp. wasabi paste
V3
cup m ayonnaise
.
1
to 1 V2 lb. firm w hite fish fillets,
V2 inch thick, rinsed and dried
1
cup panko (Japanese-style bread crum bs)
12
oz. ten d er young green beans, cooked
1
.
P re h e a t o v e n to 4 5 0 oF . C o a t b a k in g p a n w it h
nonstick
cooking spray;
s e t a s id e . S h re d p e e l a n d ju ic e V
2
th e lim e ; c u t
r e m a in in g in to w e d g e s . S tir to g e th e r ju ic e , p e e l, w a s a b i
p a s te , a n d m a y o n n a is e . T r a n s fe r !
Tbsp.
w a s a b i m a y o n n a is e
m ix tu r e to b o w l. C o v e r a n d r e fr ig e r a te
r e m a in in g .
2
.
S p r i t e fis h w it h
salf
. P la c e fis h in b a k in g p a n . C o a t w ith
th e
1 Tbsp.
w a s a b i m a y o n n a is e , th e n
3/4
cup
p a n k o . D r iz z le
w it h 1 T b s p .
melted butter.
B a k e o n m id d le o v e n ra c k 2 0
m in u te s o r u n t il fis h fla k e s e a s ily w it h a fo rk .
3
.
R e m o v e fis h fr o m p a n . T o ss b e a n s w it h th e p a n k o th a t
re m a in s in b a k in g p a n . S p rin k le w it h
0/ 4
cup
p a n k o . S e rv e
w it h
r e m a i n i n g
w a s a b i m a y o n n a is e a n d lim e w e d g e s .
SERVES 4.
e a c h s e r v in g
349
cd,
19
gjat,
56
mgchol,
384
mg sodium,
18
gcarbo,
4
gfiber,
26
gpro.
Plan meals using Everyday Easy
recipes at BHG.com
/
mealideas
1 8 0
MAY 2010 BETTER HOMES AND GARDENS
