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Lighter fare menu

By Angie Sutton

www.mothersapronstrings.com

Traditional Broccoli Salad

This recipe has a time-honored spot on the harvest table. I cut back on the onion just a bit when I make this for home.

Ingredients:

1/2 c. low-fat plain yogurt
1/2 c. mayonnaise
1/2 c. granulated sugar
2 Tbsp. apple cider vinegar
1 bunch broccoli, cut into bite-size florets (about 5 cups)
1 c. diced red onion
1/2 c. dried cranberries
1/2 c. sunflower kernels
10 slices bacon, cooked, drained and chopped

Directions:

1. In a medium bowl, stir yogurt, mayonnaise, sugar and vinegar. Stir in broccoli, onion and cranberries. Cover and refrigerate.

2. Stir in sunflower kernels and bacon just before serving.


Crab Cakes

Serve with cubed cantaloupe and watermelon for a summer fresh take on dinner.

Ingredients:

1 (16-oz.) can or pkg. crab meat
2 large egg whites
3 Tbsp. reduced-fat mayonnaise
1 Tbsp. fresh-squeezed lemon juice
2 tsp. Dijon mustard
2 tsp. fresh dill
1/2 tsp. Old Bay seasoning
1/2 c. whole-wheat bread crumbs

Directions:

1. Preheat oven to 350 degrees F. In a large bowl, combine the crab meat, egg whites, mayonnaise, lemon juice, mustard, dill and seasoning and mix well.

2. Divide mixture into four patties. Put whole-wheat crumbs on a plate and lightly press each cake in crumbs to form crust.

3. Place crab cake on parchment paper-lined baking sheet. Bake 20 minutes or until cakes are browned on top.


Pork Tenderloin with Apples

Ingredients:

1 Tbsp. olive oil
1 lb. pork tenderloin
1/4 tsp. freshly ground black pepper
2 c. chopped onion
2 c. Granny Smith apple, cubed
1 1/2 Tbsp. fresh rosemary, chopped
1 c. low-sodium chicken broth
1 1/2 Tbsp. balsamic vinegar

Directions:

1. Preheat oven to 450 degrees F. Lightly coat a baking pan with cooking spray.

2. In a large skillet over high heat, heat the olive oil. Add the pork and sprinkle with black pepper. Cook 3 to 5 minutes until tenderloin is browned on all sides. Remove to prepared baking pan and roast in oven 15 minutes, or until a food thermometer indicates 165 degrees F.

3. While the pork is baking, add the onion, apple and rosemary to the skillet. Saute over medium heat until the onions and apples are soft, about 3 to 5 minutes. Stir in broth and balsamic vinegar. Increase the heat and boil until the sauce has reduced, about 5 minutes.

4. Remove tenderloin and let rest 5 minutes. Slice into 1-inch-coins and serve with onion and apple sauce.


Summer Fresh Salad

Ingredients:

1 large cucumber, thinly sliced
1 large tomato, diced
1 small yellow pepper, diced
1 small red pepper, diced
1 small green pepper, diced
1 medium red onion, diced
1/4 c. balsamic vinegar
1/2 c. zesty Italian salad dressing
1/8 tsp. ground black pepper
1/2 tsp. garlic powder

Directions:

1. In a large bowl, add the first six ingredients.

2. Pour the balsamic vinegar over the vegetables and add the dressing. Sprinkle on the pepper and garlic powder. Gently stir the mixture to coat all ingredients. Refrigerate for at least 2 hours. Overnight is best.


Cherry Tomato Salad

The farmer's market is full of cherry tomatoes right now. Save time by using grape tomatoes and you won't need to cut them in half.

Ingredients:

1/3 c. reduced-fat mayonnaise
2 tsp. red wine vinegar
1 tsp. prepared Dijon mustard
1 pint cherry tomatoes, halved
1/4 c. finely chopped red onion
2 Tbsp. chopped fresh parsley
¼ tsp. salt
¼ tsp. pepper

Directions:

1. Whisk mayonnaise, vinegar and mustard together. Toss in tomatoes, onions and parsley and fold until coated. Season with salt and pepper. Refrigerate or eat right away.

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