PORK TENDERLOIN WITH ROASTED GRAPE SAUCE

Serves 2.

Note: The one-two punch of grapes -- in the wine and in the roasted fruit -- makes for a pleasingly sweet dish that takes very little time to put together. The original recipe called for Madeira, but we used cabernet sauvignon because of its lower sodium content. Adapted from "Eating Well: 500 Calorie Dinners" by Jessie Price, Nicci Micco and the editors of EatingWell.

• 2 c. red and/or green seedless grapes

• 12 oz. pork tenderloin, trimmed of fat and silver skin

• 1/4 tsp. salt

• 1/2 tsp. freshly ground black pepper

• 1 tbsp. extra-virgin olive oil

•1/4 c. finely chopped shallots, from 2 medium

• 1/2 c. cabernet sauvignon

• 1/2 c. no-salt-added chicken broth

• 1 tbsp. chopped thyme leaves or 1 tsp. dried thyme

• 1 tsp. Dijon-style mustard

• 2 tsp. water

•3/4 tsp. cornstarch

Directions

Position racks in the middle and lower third of the oven; preheat to 425 degrees.

Place the grapes on a rimmed baking sheet. Roast on the lower rack, shaking the pan occasionally to turn the grapes, until shriveled, 25 to 30 minutes.

Meanwhile, rub the pork with the salt and pepper.

Heat the oil in a medium ovenproof skillet over medium-high heat. Add the pork and brown on one side, about 2 minutes. Turn the pork over and transfer the pan to the top oven rack. Roast the pork for 12 to 14 minutes, until it is just barely pink in the center and an instant-read thermometer registers 145 degrees. Transfer the pork to a clean cutting board to rest before cutting crosswise into slices.

Place the skillet over medium heat (be careful: the handle will still be very hot); add the shallots and cook, stirring, until softened, 1 to 2 minutes. Stir in the wine and cook for 2 to 4 minutes or until it has reduced by half. Stir in the broth, thyme and mustard, cooking so the mixture is barely bubbling.

Combine the water and cornstarch in a small bowl, then stir the mixture into the skillet mixture. Cook for 30 seconds to 1 minute to form a slightly thickened sauce. Stir in the roasted grapes.

Serve slices of pork with the grape sauce.

Nutrition information per serving:

Calories450Fat13 gSodium470 mg

Carbohydrates36 gSaturated fat3 gProtein38 gCholesterol115 mgDietary fiber2 g

INDIAN WOK-SEARED CHICKEN AND VEGETABLES

Serves 2.

Note: What starts off as a load of vegetables and not much chicken turns out to be a balanced, sizzling stir-fry that is relatively low in sodium. Serve on its own or with brown rice. Adapted from "EatingWell: 500 Calorie Dinners," by Jessie Price, Nicci Micco and the EatingWell Test Kitchen.

• 1 tsp. coriander seeds

• 1/2 tsp. cumin seeds

• 1/2 tsp. fennel seeds

• 1/2 tbsp. cornstarch

• 1/4 tsp. plus a pinch kosher salt

• 1/4 tsp. ground turmeric

• 8 oz. boneless, skinless chicken breast half, trimmed of excess fat, then cut into 1-inch pieces

• 21/2 tbsp. canola oil

• 2 large carrots, trimmed and cut into 1/4-in. rounds

• 1 medium green bell pepper, stemmed, seeded and cut into 1-in. chunks

• 1 small red onion, trimmed and cut into 1/2 -in. chunks

• 2 large cloves garlic, cut into thin slices

• 1 or 2 small dried chile peppers, stemmed and seeded, such as Thai, cayenne or chile de arbol

• Freshly squeezed juice of 1 lime (1 tbsp.)

• 1/2 c. packed mint leaves, finely chopped

Directions

Heat a wok or large, well-seasoned cast-iron skillet over high heat.

Use a designated spice grinder or a mortar and pestle to grind the coriander, cumin and fennel seeds to the consistency of coarsely ground pepper. Transfer to a medium bowl and add the cornstarch, salt and turmeric; stir to combine. Add the chicken, stirring to coat it evenly.

Add 11/2 tablespoon of the oil to the wok or skillet. When the oil is shimmering, add the carrots, bell pepper, onion, garlic and chili peppers (to taste). Stir-fry for 4 to 6 minutes, until the vegetables begin to brown. Transfer to a plate.

Reduce the heat to medium-high; add the remaining 1 tablespoon of oil to the wok or skillet. When the oil is hot, add the chicken and seasoning from the bowl and stir-fry for 3 to 4 minutes or until the chicken is just cooked through.

Return the vegetables to the wok or skillet, and add the lime juice and mint. Stir-fry for about 30 seconds or until the vegetables are heated through; they should be crisp-tender.

Divide among individual plates; serve hot.

Nutrition information per serving:

Calories370Fat19 gSodium490 mg

Carbohydrates22 gSaturated fat2 gProtein29 gCholesterol65 mgDietary fiber5 g

TANGY CAPER ASIAN PEAR SHRIMP SALAD

Serves 2.

Note: For a spicy variation, substitute a teaspoon of wasabi powder or freshly grated wasabi, or 1 tablespoon of freshly grated horseradish, for the Dijon-style mustard. Instead of watercress, try mustard greens, mizuna or arugula. Adapted from "Cooking on the Light Side," by Thienna Ho.

• 6 oz. peeled and deveined raw shrimp (8 or 9 shrimp total)

• 1 tbsp. olive oil, preferably cold-pressed

• 1 tbsp. Dijon-style mustard (see Note)

• Freshly squeezed juice from 1/2 lime (2 or 3 tsp.)

• 4 medium garlic cloves, minced

• 1 tbsp. sugar

• 2 tbsp. unseasoned rice wine vinegar

• 1 tbsp. drained and rinsed capers, crushed

• 2 oz. watercress leaves, chopped (1 c.)

• 2 c. shredded Napa cabbage

• 1 large (3 in. -diameter) Asian pear, cored, cut in half and then cut into thin slices

Directions

Set a pan with a few inches of water over medium heat. Place a steamer basket on top. Once the water starts to develop steam, place the shrimp in the steamer basket and steam for 3 minutes until just opaque. Let cool while you make the dressing.

Whisk together the oil, mustard, lime juice, garlic, sugar, vinegar and capers in a large glass bowl.

Cut the steamed shrimp in half horizontally, if desired. Add the chopped watercress, cabbage, pear slices and shrimp. Toss well and divide between individual plates. Serve immediately.

Nutrition information per serving:

Calories270Fat9 gSodium450 mg

Carbohydrates30 gSaturated fat2 gProtein20 gCholesterol130 mgDietary fiber7 g

DATE-NUT OATMEAL BARS

Serves 7.

Note: These no-bake, low-sodium bars are substantial, soft and chewy. The recipe, developed by a nutritional scientist, calls for Hi-maize 260 brand of resistant starch, which adds a considerable amount of fiber to each serving. The product can be ordered online. We have called for flour here first, as it's widely accessible. The bars can be wrapped or stored in an airtight container at room temperature for up to 1 week. Adapted from "Cooking on the Light Side," by Thienna Ho.

• 1/2 c. pitted dates, chopped

• 1/2 c. raw unsalted Brazil nuts

• 1/4 c. creamy peanut butter

• 2 tbsp. flour or Hi-maize 260 brand of resistant starch (see Note)

• 21/4 c. old-fashioned or quick-cooking rolled oats (do not use instant)

• 1/2 c. water

Directions

Combine the chopped pitted dates, Brazil nuts, peanut butter, flour or resistant starch and 2 cups of the rolled oats in a food processor. Pulse until the mixture has the consistency of bread crumbs. With the motor running, gradually add the water to form a soft dough.

Lay a large piece of aluminum foil on the counter.

Transfer the dough to the foil; shape or roll the dough into a 12- by 2-inch log, using the foil to help roll as needed. Pat the remaining 1/4 cup of rolled oats onto the outside of the log, pressing them into the surface so they stick.

Let the log dry for a few hours or overnight. Cut crosswise into 7 equal pieces.

Nutrition information per serving:

Calories270Fat14 gSodium45 mg

Carbohydrates33 gSaturated fat3 gProtein8 gCholesterol0 mgDietary fiber5 g