Pork Tenderloin With

Apples, Fennel, And Onions

1 pork tenderloin (3/4 to 1 lb) Canola oil spray 1 Tbs canola oil 1 lb yellow onions, cut into ½-inch crescents ½ medium fennel bulb, cut lengthwise into ½-inch slices

2 medium Fuji apples, quartered, cored and cut in ½-inch slices 1½ tsp dried thyme1/8  tsp ground chipotle or other chile powder 1 cup fresh apple cider Salt and freshly ground black pepper

Cut the pork crosswise into 4 pieces. Cut each piece into 2 or 3 slices. Arrange them cut-side down on a work surface, cover with wax paper and, using a mallet, the bottom of a metal measuring cup, or the side of a heavy knife, pound until each is ¾-inch thick.

Coat a large skillet liberally with cooking spray and heat at medium-high. Brown the pork, about 2 minutes per side. Transfer the meat to a plate and cover loosely to keep it moist.

Add the oil to the pan. Sauté the onions and fennel at medium heat 5 to 7 minutes, or until the onions wilt. Add the apples and cook 5 minutes, stirring often so the onions color but do not brown. Mix in the thyme, chile, and cider. Reduce the heat and simmer 15 minutes, or until the apples are just barely tender. Season to taste with salt and pepper.

Return the pork to the pan and spoon the apple mixture over it. Cook on low to medium heat until the meat is no longer pink in the center, 4 to 5 minutes. Divide the apple mixture among 4 plates. Arrange pieces of pork on top, spoon any remaining pan juices onto the meat and serve.

Makes 4 servings. Per serving: 282 calories, 9 g total fat (2 g saturated fat), 32 g carbohydrate, 20 g protein, 5 g dietary fiber, 64 mg sodium.

Creamy Vegetable Soup

3 garlic cloves, peeled and halved 1 yellow bell pepper, seeded and cut in cut in 1½-inch pieces 1 large broccoli spear, florets only (2 cups) ½ small cauliflower, cut in 1½-inch florets, 2 to 3 cups ½ small fennel bulb, cut in 1-inch pieces 1 medium red-skin potato, diced 2 large shallots, quartered 1 medium tomato, seeded and cut in 6 wedges 1 small zucchini, cut in 1-inch pieces 1 small acorn squash, peeled, seeded and cut into 1½-inch pieces, about 3 cups 1 medium carrot, cut in 1-inch pieces 1 Tbs canola oil 1 tsp garam masala or mixture of ½ tsp ground cinnamon plus 1/8  tsp each ground allspice, coriander, and black pepper 2 cups reduced-fat (2 percent) milk Salt and freshly ground black pepper 2 plum tomatoes, seeded and finely chopped, for garnish (optional)

Preheat the oven to 425 degrees. Coat two baking sheets with cooking spray. On one sheet, place the garlic, bell pepper, broccoli, cauliflower, fennel, potato, shallots, tomato, and zucchini. Coat liberally with cooking spray, stir and spray again. Place the acorn squash and carrots on the second sheet and toss with the oil. Bake the vegetables 15 minutes. Stir and bake 10 minutes longer, or until slightly soft and lightly colored.

Transfer the vegetables to a large, deep saucepan. Add the spice mixture and 3 cups cold water. Bring to a boil, reduce the heat, cover and simmer until the vegetables are very soft, about 20 minutes. Add the milk. Transfer the mixture to a blender and purée until smooth. Season with salt and pepper. Serve hot or chilled, garnished with the chopped tomato (if using).

Makes 8 servings.

Per serving: 115 calories, 3 g total fat (less than 1 g saturated fat), 19 g carbohydrate, 5 g protein, 4 g dietary fiber, 57 mg sodium.

Spicy Golden Slaw

8 cups green cabbage (1 small head, about 1½ lb), quartered, cored, and shredded 1 large green bell pepper, seeded and cut into 2 by ¼-inch strips 1 medium carrot, shredded ½ medium sweet onion, cut in thin crescents ¼ cup white vinegar 3 Tbs honey ½ tsp ground ginger, or to taste ¼ tsp ground turmeric1/8  tsp celery seed 1 Tbs canola oil Salt and freshly ground black pepper

Place the cabbage, pepper, carrot, and onion in a large bowl, tossing until they are evenly combined.

In a small saucepan, combine the vinegar, honey, ginger, turmeric, and celery seed. Over medium heat, bring the mixture to a boil, stirring to dissolve the honey. Remove from heat and mix in the oil. Pour the hot dressing over the vegetables. Toss until they are well combined. Season to taste with salt and pepper and adjust the amount of ginger and celery seed, if desired. (A little ginger goes a long way.)

Cover the slaw and refrigerate 4 to 24 hours before serving. (It will become more golden after two or three days.)

Makes 12 servings. Per serving: 46 calories, 1 g total fat (0 g saturated fat), 9 g carbohydrate, less than 1 g protein, 1 g dietary fiber, 13 mg sodium.

Note: The preceding recipes were written by Dana Jacobi, author of The Joy of Soy, and recipe creator for the American Institute for Cancer Research’s Stopping Cancer Before It Starts.

Halloween Linguine

4 large garlic cloves, minced Pinch dried hot red pepper flakes (optional) 2 Tbs olive oil 3 orange bell peppers, cut into thin strips ¼ cup fresh basil leaves, finely chopped 1¼ cups fat-free, reduced-sodium chicken broth ½ cup pitted black olives, halved Salt and freshly ground black pepper, to taste 1 lb spinach linguine

Bring 4 quarts salted water to a boil in a 5-quart saucepan. Add pasta and cook according to package directions until al dente. Drain.

Meanwhile, in a large skillet or wok, cook garlic and pepper flakes in oil over moderate heat, stirring, until garlic begins to turn color. Be careful not to let garlic burn. Add bell peppers and stir until peppers soften. Stir in basil, broth, and olives. Simmer, covered, until peppers are tender, about 5 minutes. Season with salt and pepper, to taste.

Add cooked pasta to the pan and toss mixture over moderate heat until linguine is heated through. Season to taste with salt and pepper. Serve immediately.

Makes 8 servings. Per serving: 262 calories, 5 g total fat (less than 1 g saturated fat), 46 g carbohydrate, 9 g protein, 3 g dietary fiber, 161 mg sodium.

Rice-Crusted Pizza

3 cups cooled brown rice cooked with a pinch of turmeric powder 1 egg 2 Tbs chopped fresh basil, divided 1½ tsp fresh thyme leaves, divided 1 Tbs olive oil 1 medium onion, chopped 1 mediium green bell pepper, chopped 2 garlic cloves, minced 3 cups chopped fresh plum tomatoes Salt to taste Freshly ground black pepper to taste ¾ cup shredded reduced-fat mozzarella cheese (about 3 oz) 1 Tbs grated Romano cheese

Preheat oven to 400 degrees. Spray an 11-inch pizza pan or cookie sheet with cooking spray.

Combine rice with egg, half the basil and ½ teaspoon thyme. Season with salt and pepper, if desired. Mound rice in center of prepared pan. Cover rice with plastic wrap. Using your fingers, pat and shape rice into 10½-inch circle about ½-inch thick, making a rim around edge. Lift away plastic wrap.

Prebake the rice crust 10 minutes. Remove from the oven and cool on a rack to room temperature. Meanwhile, in a medium skillet, heat oil over medium-high heat until hot. Add onion, bell pepper, and garlic. Sauté until soft, about 4 minutes. Add tomatoes. Cook, stirring occasionally, until tomato juices evaporate, about 12 minutes. Stir in remaining basil and thyme. Season with salt and pepper to taste.

When pizza crust is cool, sprinkle half the mozzarella over it. Cover cheese with the tomato mixture. Top with remaining mozzarella and sprinkle Romano cheese over it.

Bake until cheese is bubbly, 15 to 18 minutes. Cool the pizza on a rack until comfortably hot to eat. Serve immediately.

Makes 8 servings. Per serving: 162 calories, 5 g total fat (1 g saturated fat), 23 g carbohydrate, 7 g protein, 3 g dietary fiber, 100 mg sodium.

Great Tea Dip And Spread

3 green tea bags 1 cup reduced-fat cream cheese or ricotta cheese (at room temperature) 2 Tbs  finely minced fresh chives or basil leaves

Place tea bags in a heat-proof glass or ceramic container that holds more than 1 cup. Bring 1 cup of water to just below the boiling point, remove from heat immediately and pour over tea bags. (Water that has come to a boil should first be cooled about 1 minute before using.) Allow the tea to steep 3 to 5 minutes.

Remove tea bags, squeeze out liquid and discard. Cool tea to room temperature. If not using immediately, refrigerate covered until ready to use. (Allow refrigerated tea to come to room temperature before using.)

Place cheese and minced herb in a blender and mix on medium-high speed to incorporate herbs into the cheese and produce a smooth mixture.

Gradually add small amounts of the tea concentrate until the mixture is as spreadable as desired. (Remaining concentrate can be diluted and reheated to make iced or hot tea for drinking or refrigerate until ready to use again.)

Transfer the mixture to a covered container and refrigerate for at least an hour to allow flavors to meld. Bring mixture back to room temperature before using, either as a spread for toast at breakfast; a spread for crackers, sandwiches, or wraps; or as a dip for vegetable crudités or toasted tortilla chips.

Makes 18 tablespoons. Per serving: 31 calories, 2 g total fat (1 g saturated fat), 1 g carbohydrate, 1 g protein, 0 g dietary fiber, 39 mg sodium.