BALSAMIC PORK SCALLOPINE

This recipe is for 1 serving. Feel free to double if there are two in your household or if you want leftovers. A small tenderloin makes two to three servings.

• 6 ounces pork tenderloin, cut into 1/2-inch-thick slices
  
• Olive oil spray
  
• 1/4 cup balsamic vinegar
  
• 1 tablespoon pine nuts
  
• Coarse salt and freshly ground black pepper
  
• 1 tablespoon chopped parsley (optional)

Remove the fat from the pork tenderloin. Then flatten the slices to about 1/4 inch thick. Use a meat pounder on its smooth side or the side of a rolling pin.

Heat a nonstick skillet over medium-high heat and spritz with olive oil spray. Saute the pork about 2 minutes on each side. Remove from the pan and keep warm. Add the balsamic vinegar and pine nuts to the skillet, and cook for about 1 minute until the liquid is reduced by half.

Sprinkle the pork with salt and pepper to taste, spoon the sauce on top, then sprinkle over the parsley if using. Makes 1 serving.

-- "The Portion Plan" by Linda Gassenheimer

CHICKEN SALAD WITH HONEY YOGURT DRESSING

The best thing ever invented is the machine that makes rotisserie chicken. It's easy to eat quickly and well when you have a cooked chicken in the fridge.

• 4 ounces roasted or rotisserie chicken breast
  
• 1/2 cup nonfat plain yogurt
  
• 3 tablespoons Dijon mustard
  
• 2 tablespoons honey
  
• 2 cups washed, ready-to-eat mesclun salad

Cut the chicken into thin strips. Mix the yogurt, mustard and honey together. Place the salad on a wide plate, add the dressing and toss with the salad. Arrange the chicken strips on top.

Makes 1 serving.

-- "The Portion Plan" by Linda Gassenheimer

FRITTATA PRIMAVERA

• Olive oil spray
  
• 1 cup red onion, sliced
  
• 1 medium garlic clove, crushed
  
• 1/2 medium green bell pepper, sliced
  
• 1 cup mushrooms, sliced
  
• 1 whole egg
  
• 2 egg whites
  
• 1/4 cup torn fresh basil
  
• 1/2 cup skim milk
  
• Salt and freshly ground black pepper
  
• 1 tablespoon grated Parmesan cheese

Preheat the broiler. Heat a nonstick skillet over medium-high heat and spritz with olive oil spray. Add the onion, garlic, pepper and mushrooms, and saute for 5 minutes.

Mix together the egg, egg whites, basil and milk. Add salt and pepper to taste, then pour the egg mixture into the skillet and toss the vegetables to spread the mixture throughout the pan.

Turn the heat to low and cook for about 5 to 10 minutes. Sprinkle Parmesan on top and broil until the top is set.

Makes 1 serving.

-- "The Portion Plan" by Linda Gassenheimer

GREEK SALAD

To take the salad to work, keep the bread separate and stuff it into the pita bread there. If you have a bottle of salad dressing in the fridge, use it. If not, combine 1 1/2 tablespoons salad oil with 1/2 tablespoon lemon juice or vinegar, and salt and pepper to taste.

• 2 cups washed, ready-to-eat romaine lettuce
  
• 1 medium tomato, cut into chunks
  
• 1/2 medium cucumber, sliced, about 1 cup
  
• 2 large radishes, sliced, about 1/4 cup
  
• 6 black pitted olives
  
• 2 tablespoons reduced fat oil and vinegar dressing
  
• 1 teaspoon dried oregano
  
• 1 ounce reduced-fat feta cheese
  
• 4 ounces cooked shrimp, optional
  
• 1/2 whole wheat pita bread

Place the lettuce, tomato, cucumber, radishes and olives in a bowl. Mix the dressing with the oregano, then add to the salad and toss well. Sprinkle the feta and shrimp on top and serve with pita bread.

Makes 1 serving.

-- "The Portion Plan" by Linda Gassenheimer