Chicken with Mango-Port Sauce

Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons sauce 2  teaspoons  olive oil

Cooking spray

4  (6-ounce) skinless, boneless chicken breast halves

1 1/2  tablespoons  Italian-seasoned breadcrumbs

1/2  cup  fat-free, less-sodium chicken broth

1/4  cup  tawny port or other sweet red wine

1/4  cup  mango chutney (such as Major Greys)

1  teaspoon  cornstarch

1/8  teaspoon  coarsely ground black pepper

1/8  teaspoon  dried rubbed sage

Heat the oil in a large nonstick skillet coated with cooking spray over medium-high heat. Dredge the chicken in breadcrumbs. Add to pan, and cook 2 minutes on each side or until lightly browned.

Combine broth and remaining ingredients, stirring with a whisk. Add to pan; reduce heat to medium. Cover and cook 10 minutes or until chicken is done.

Remove chicken from the pan. Bring broth mixture to a boil, and cook until reduced to 1/2 cup (about 1 minute). Spoon sauce over chicken.

Nutritional Information

Calories: 262

Fat: 4.5g

Protein: 40g

Carbohydrate: 12.6g

Tuna Steaks with Spicy Ginger Glaze

Yield: 4 servings (serving size: 1 steak and 1 1/2 teaspoons cilantro) 2  tablespoons  low-sodium soy sauce, divided

4  (6-ounce) tuna steaks (1 inch thick)

2  tablespoons  ginger marmalade (such as Dundee)

2  teaspoons  wasabi paste

Cooking spray

2  tablespoons  chopped fresh cilantro

Spoon 1 tablespoon soy sauce over fish; let stand 5 minutes.

Combine the remaining 1 tablespoon soy sauce, ginger marmalade, and 2 teaspoons wasabi paste in a small bowl, stirring with a whisk.

Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add fish to pan; cook 2 minutes on each side. Spoon marmalade mixture over tuna; cook 1 minute or until medium-rare or until desired degree of doneness. Remove tuna from pan; sprinkle with cilantro.

Nutritional Information

Calories: 281

Fat: 2.3g

Protein: 51.4g

Carbohydrate: 7.7g

Spicy Glazed Salmon

Yield: 4 servings (serving size: 1 fillet) 3  tablespoons  dark brown sugar

1  tablespoon  low-sodium soy sauce

4  teaspoons  Chinese-style hot mustard

1  teaspoon  rice vinegar

4  (6-ounce) salmon fillets (about 1 inch thick)

Cooking spray

1/4  teaspoon  salt

1/4  teaspoon  freshly ground black pepper

Preheat oven to 425°.

Combine first 4 ingredients in a saucepan; bring to a boil. Remove from heat.

Place fish on a foil-lined jelly roll pan coated with cooking spray; sprinkle with salt and pepper. Bake at 425° for 12 minutes. Remove from oven.

Preheat broiler.

Brush sugar mixture evenly over salmon; broil 3 inches from heat 3 minutes or until fish flakes easily when tested with a fork.

Nutritional Information

Calories: 252

Fat: 10.3g

Protein: 27.7g

Carbohydrate: 11g

Thai Beef Salad

Yield: 6 servings 1/2  cup  fresh lime juice

1/4  cup  chopped fresh cilantro

2  tablespoons  brown sugar

2  tablespoons  Thai fish sauce

2  tablespoons  chile paste with garlic

2  garlic cloves, minced

1  (1 1/2-pound) flank steak, trimmed

Cooking spray

1 1/2  cups  vertically sliced red onion

4  plum tomatoes, each cut into 6 wedges

6  cups  torn romaine lettuce

1 1/4  cups  thinly sliced English cucumber

2  tablespoons  chopped fresh mint

Prepare grill or broiler.

Combine first 6 ingredients, stirring until sugar dissolves; set half of lime mixture aside. Combine other half of lime mixture and steak in a large zip-top plastic bag; seal. Marinate in refrigerator 10 minutes, turning once. Remove steak from bag; discard marinade.

Place steak on grill rack or broiler pan coated with cooking spray; cook 6 minutes on each side or until desired degree of doneness. Let stand 5 minutes. Cut steak diagonally across grain into thin slices.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion; sauté 3 minutes. Add tomatoes; sauté 2 minutes. Place onion mixture, lettuce, cucumber, and mint in a large bowl; toss gently to combine. Divide salad evenly among 6 plates. Top each serving with 3 ounces steak; drizzle each serving with 1 tablespoon reserved lime mixture.

Nutritional Information

Calories: 219

Fat: 8.6g

Protein: 24.1g

Carbohydrate: 12.3g