Beef Tenderloin with Parsnip-Mushroom Ragout

Beef Tenderloin with Parsnip-Mushroom Ragout

Ragout:
1 1/2 C. boiling water
2 C. dried porcini mushrooms (about 2 oz.)
2 tsp. butter
1/2 C. chopped shallots
3 T. minced garlic
1 tsp. minced fresh or 1/4 tsp. dried thyme
3 C. coarsely chopped parsnips (about 1 lb.)
12 C. quartered button mushrooms (about 1 1/2 lb.)
1/2 C. port wine
2 T. chopped fresh parsley
1/2 tsp. salt
1/2 tsp. freshly ground black pepper

Beef:
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
1 (3-lb.) beef tenderloin, trimmed and cut in half crosswise
Cooking spray

Sauce:
1 tsp. butter
1/3 C. (2-inch) julienne-cut carrot
1/3 C. vertically sliced shallots
1/4 C. port wine
1 (14-oz.) can low-salt beef broth
1/4 tsp. salt
1/4 tsp. freshly ground black pepper

To prepare ragout, pour boiling water over porcini; let stand 20 minutes. Strain through a sieve into a bowl; reserve liquid. Finely chop porcini; divide in half. Melt 2 tsp. butter in a large nonstick skillet over medium heat. Add 1/2 C. shallots, garlic, and thyme; cook for 1 minute, stirring frequently. Add parsnips; cook 2 minutes, stirring occasionally. Add button mushrooms; cook 10 minutes, stirring occasionally. Add half of porcini and 1/2 C. wine; bring to a boil. Cover, reduce heat, and cook 15 minutes or until parsnips are tender. Stir in parsley, 1/2 tsp. salt, and 1/2 tsp. pepper. Set aside; keep warm. Preheat oven to 450°. To prepare beef, rub 1/2 tsp. salt and 1/2 tsp. pepper over tenderloin. Heat a large ovenproof skillet coated with cooking spray over medium-high heat. Add tenderloin; cook 5 minutes, browning on all sides. Bake at 450° for 20 minutes or until a thermometer registers 140° (medium-rare) or desired degree of doneness. Place tenderloin on a cutting board; cover loosely with foil. Let stand 10 minutes. (Temperature of tenderloin will increase 5° upon standing.) To prepare sauce, melt 1 tsp. butter in pan over medium-high heat. Add carrot and 1/3 C. shallots; sauté 3 minutes. Add reserved porcini liquid, remaining porcini, 1/4 C. wine, and broth; bring to a boil. Cook until reduced to 1 1/2 C. (about 10 minutes). Stir in 1/4 tsp. salt and 1/4 tsp. pepper. Thinly slice beef; serve with ragout and sauce.

Yield: 12 servings
Serving size: 3 oz. tenderloin, 2/3 C. ragout, and 2 T. sauce

Calories: 265
Fat: 10.3g
Fiber: 3.4g

Plum Pinwheel Tart

Plum Pinwheel Tart

Tart dough:
2/3 C. granulated sugar
6 T. stick margarine or butter
1 tsp. vanilla extract
2 oz. block-style fat-free cream cheese (about 1/2 C.)
1 large egg
2 C. all-purpose flour
1/4 tsp. salt

Tart filling:
Cooking spray
4 C. thinly sliced ripe red-fleshed plums (about 12 medium)
1/4 C. red currant jelly
2 T. water
1 large egg
1 tsp. water
2 T. turbinado or granulated sugar

Prepare tart dough: Combine the first 4 ingredients in a large bowl, and beat at medium speed of a mixer for 2 minutes or until mixture is light and fluffy. Add 1 egg, and beat at high speed for 1 minute or until mixture is very smooth. Lightly spoon the flour into dry measuring C., and level with a knife. Combine flour and salt, and add to sugar mixture, beating at low speed just until the flour mixture is moist. Gently shape the dough into a ball on heavy-duty plastic wrap, and cover with additional plastic wrap. Freeze dough 2 hours. Preheat oven to 400°. Prepare tart filling: Roll dough, still covered, into a 14-inch circle on a lightly floured surface. Remove bottom sheet of plastic wrap. Place the dough on a large baking sheet coated with cooking spray, and remove top sheet of plastic wrap. Arrange plum slices over dough, leaving a 3-inch border. Combine red currant jelly and 2 T. water in a small microwave-safe dish, and cook on high for 30 seconds or until jelly melts. Brush melted jelly mixture over plums. Fold 3-inch border of dough over plums, pressing gently to seal (dough will partially cover plums). Combine 1 egg and 1 tsp. water. Brush dough with egg mixture, and sprinkle with turbinado sugar. Bake at 400° for 25 minutes or until lightly browned. Cool tart on pan for 5 minutes. Carefully slide tart onto a platter using a spatula.

Yield: 10 servings
Calories: 293
Fat: 8.6g
Fiber: 2.1g

Lobster Stock

Lobster Stock

18 quarts water, divided
6 T. salt
2 (2 1/2-lb.) whole lobsters
1 T. olive oil
1 C. coarsely chopped fennel bulb
1 C. coarsely chopped parsnip
1 C. coarsely chopped carrot
1/2 C. coarsely chopped celery
2 whole garlic heads, halved horizontally
1 large onion, quartered
2 C. dry white wine
2 sprigs fresh parsley
2 sprigs fresh thyme

Bring 15 quarts of water and salt to a boil in a 19-quart stockpot; plunge lobsters headfirst, 1 at a time, into water. Return to a boil. Cover, reduce heat, and simmer 8 minutes for small lobsters (1 to 1 1/4 lb.) and 10 minutes for larger lobsters (1 1/2 to 2 1/2 lb.). Drain well; cool completely. Remove meat from cooked lobster tails and claws; reserve meat for another use. Rinse out head portion of lobsters. Place lobster shells in a large heavy-duty zip-top plastic bag. Coarsely crush shells using a meat mallet or rolling pin. Heat oil in a Dutch oven over medium-high heat. Add fennel and next 5 ingredients (fennel through onion); sauté 5 minutes or until vegetables are lightly browned. Add 3 quarts of water, crushed shells, wine, parsley, and thyme; bring to a boil. Reduce heat, and simmer 1 hour. Strain shell mixture through a sieve over a bowl, reserving stock. Discard solids.

Yield: 10 C. (serving size: 1 C.)
Calories: 25
Fat: 1.4g
Fiber: 0g

Mussels in Spicy Coconut Broth

Mussels in Spicy Coconut Broth

1/2 C. light coconut milk
1/4 C. thinly sliced peeled fresh ginger
1 T. sugar
2 T. lemon juice
2 tsp. red curry powder
Dash of salt
1 (14.5-oz.) can fat-free, less-sodium chicken broth
2 lb. mussels, scrubbed and debearded
1/4 C. chopped fresh basil

Combine first 7 ingredients in a Dutch oven, and bring to a boil. Add mussels; cover and cook 5 minutes or until shells open. Remove from heat; discard any unopened shells. Spoon 1 1/2 C. broth mixture into each of 2 soup bowls. Divide mussels evenly among each soup bowl. Garnish with chopped basil.

Yield: 2 servings
Calories: 241
Fat: 7.1g
Fiber: 0g

Prosciutto-Wrapped Shrimp on Artichoke, Fennel, and Tomato Salad

Prosciutto-Wrapped Shrimp on Artichoke, Fennel, and Tomato Salad

Dressing:
1 tsp. grated lemon rind
1 T. fresh lemon juice
1 T. fresh lime juice
1 T. extravirgin olive oil
1 tsp. paprika
1/4 tsp. sugar
1/8 tsp. freshly ground black pepper
1 garlic clove, minced

Salad:
4 C. water
1/3 C. fresh lemon juice
8 medium artichokes (about 8 oz. each)
1 C. thinly sliced fennel bulb
1 C. grape or cherry tomatoes, halved
1/2 C. thinly sliced bottled roasted red bell peppers
2 T. thinly sliced fresh basil
1 T. large capers

Shrimp:
1 1/2 T. butter
2 garlic cloves, minced
1 tsp. grated lemon rind
1 T. fresh lemon juice
1 1/2 tsp. Dijon mustard
1 tsp. Worcestershire sauce
1/2 tsp. hot sauce (such as Tabasco)
3 oz. very thin slices prosciutto
1 lb. jumbo shrimp, peeled and deveined
Cooking spray

To prepare dressing, combine first 8 ingredients, stirring with a whisk; set aside. To prepare salad, combine water and 1/3 C. lemon juice in a Dutch oven. Cut off stem of each artichoke to within 1/2 inch of base; peel stem. Cut 1 inch off tops of artichokes. Remove bottom leaves and tough outer leaves, leaving tender heart and bottom. Cut artichokes lengthwise into quarters; place in lemon water. Bring to a boil, reduce heat, and simmer 20 minutes or until tender. Drain and plunge into cold water. Drain well. Remove fuzzy thistles from bottoms with a spoon. Combine artichokes, fennel, and next 4 ingredients (fennel through capers) in a large bowl. Drizzle dressing over salad; toss gently to coat. Set aside. To prepare shrimp, melt butter in a small saucepan over low heat. Add 2 garlic cloves; cook 1 minute, stirring frequently. Add rind and next 4 ingredients (rind through hot sauce), stirring with a whisk. Preheat broiler. Cut prosciutto slices lengthwise into 1/2-inch strips. Wrap prosciutto strips around shrimp. Arrange shrimp on a broiler pan coated with cooking spray. Brush shrimp with half of butter mixture; broil 3 minutes. Remove pan from oven. Turn shrimp; brush with remaining butter mixture. Broil an additional 3 minutes or until shrimp are done. Arrange 1 1/2 C. salad on each of 4 plates. Top each serving with about 4 oz. prosciutto-wrapped shrimp.

Yield: 4 servings
Calories: 384
Fat: 12.5g
Fiber: 6.5g

Giada’s Lasagna Rolls

Giada’s Lasagna Rolls

Sauce:

2 T. unsalted butter

4 tsp. all-purpose flour

1 1/4 C. whole milk

1/4 tsp. salt

1/8 tsp. ground black pepper

Pinch ground nutmeg

 

Lasagna:

1 (15-ounce) container whole milk ricotta cheese

1 (10-ounce) package frozen chopped spinach, thawed, squeezed dry

1 C. plus 2 T. grated Parmesan

3 ounces thinly sliced prosciutto, chopped

1 large egg, beaten to blend

3/4 tsp. salt, plus more for salting water

1/2 tsp. freshly ground black pepper

1 to 2 T. olive oil

12 uncooked lasagna noodles

2 C. marinara sauce

1 C. shredded mozzarella (about 4 ounces)

 

To make the sauce: Melt the butter in a heavy medium saucepan over medium-low heat. Add the flour and whisk for 3 minutes. Whisk in the milk. Increase the heat to medium-high. Whisk the sauce until it comes to a simmer and is thick and smooth, about 3 minutes. Whisk the salt, pepper, and nutmeg into the béchamel sauce. Set aside. Preheat the oven to 450 degrees F. Mix the ricotta, spinach, 1 C. Parmesan, prosciutto, egg, salt, and pepper in a medium bowl. Add a T. or 2 of oil to a large pot of boiling salted water. Boil the noodles until just tender but still firm to bite. Drain. Arrange the noodles in a single layer on a baking sheet to prevent them from sticking. Butter a 13-by-9-by-2-inch glass baking dish. Pour the béchamel sauce over the bottom of the prepared dish. Lay out 4 lasagna noodles on a work surface, and then spread about 3 T. of ricotta mixture evenly over each noodle. Starting at 1 end, roll each noodle like a jelly roll. Lay the lasagna rolls seam side down, without touching, atop the béchamel sauce in the dish. Repeat with the remaining noodles and ricotta mixture. Spoon 1 C. marinara over rolls and sprinkle with remaining cheese. Cover tightly with foil. Bake until heated through and the sauce bubbles, about 20 minutes. Uncover and bake until the cheese on top becomes golden, about 15 minutes longer. Let stand for 10 minutes. Meanwhile, heat the remaining marinara sauce in a heavy small saucepan over medium heat until hot, and serve alongside.

 

Canoas

Canoas

Stuffing:
Dash of salt
2/3 lb. ground round
2 T. chopped green bell pepper
2 T. finely chopped lean smoked ham
3 T. tomato sauce
2 tsp. finely chopped garlic
1 tsp. chopped fresh cilantro
1 tsp. chopped fresh cilantro
1/2 tsp. dried oregano
1 bay leaf

Plantains:
8 yellow plantains, peeled
Cooking spray
1 tsp. olive oil
1/4 tsp. salt
1/8 tsp. ground red pepper
1/2 C. (2 oz.) shredded cheddar cheese

Preheat oven to 350°. To prepare stuffing, heat a large nonstick skillet over medium-high heat. Add salt and beef; cook 2 minutes, stirring to crumble. Stir in bell pepper and next 7 ingredients (through bay leaf); cook 5 minutes or until bell pepper is tender. Discard bay leaf. To prepare plantains, working with one plantain at a time, cut a small portion from the outer curve to make a flat surface. Make a lengthwise cut on the inside curve, being careful not to cut all the way through (plantain will now resemble a canoe). Carefully scoop out about 1 T. of plantain from center cut to allow room for filling. Repeat with remaining plantains. Place plantains on a baking sheet coated with cooking spray. Brush oil evenly over plantains. Sprinkle plantains with 1/4 tsp. salt and red pepper. Bake at 350° for 25 minutes or until plantains are tender; let cool slightly. Fill each plantain with 1/4 C. stuffing; top each with 1 T. of cheese. Bake an additional 10 minutes or until plantains are tender and cheese melts.

Yield: 16 servings
Serving size: 1/2 stuffed plantain

Calories: 170
Fat: 4.7g
Fiber: 2.2g

Grilled Eggplant with Caramelized Onion and Fennel

Grilled Eggplant with Caramelized Onion and Fennel

1 (1 1/4-lb.) eggplant (about 4-inch diameter), peeled
Cooking spray
1/4 tsp. salt, divided
1/4 tsp. freshly ground black pepper, divided
2 3/4 C. chopped fennel bulb (about 1 large bulb)
2 C. finely chopped yellow onion
2 C. trimmed arugula
1 tsp. white balsamic vinegar
1 tsp. extravirgin olive oil
1 C. quartered cherry tomatoes
1/2 C. (2 oz.) crumbled goat cheese
2 T. chopped fresh basil
1 T. chopped fresh thyme

Prepare grill to medium heat.
Cut eggplant crosswise into 8 (1/2-inch-thick) slices. Lightly coat both sides of eggplant slices with cooking spray; sprinkle with 1/8 tsp. salt and 1/8 tsp. pepper. Place on a grill rack coated with cooking spray; grill 7 minutes on each side or until browned. Set eggplant slices aside. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fennel and onion; sauté 8 minutes or until vegetables are tender and lightly browned. Combine remaining 1/8 tsp. salt, 1/8 tsp. pepper, arugula, vinegar, and oil in a medium bowl; toss gently to coat. Divide arugula mixture evenly among 8 appetizer plates; top each serving with 1 eggplant slice. Arrange about 1/3 C. fennel mixture on each eggplant slice; top with 2 T. tomatoes and 1 T. cheese. Sprinkle the chopped basil and thyme evenly over cheese.

Yield: 8 servings
Calories: 73
Fat: 2.4g
Fiber: 3.8g

Oven-Steamed Salmon with Pan-Cooked Mushrooms

Oven-Steamed Salmon with Pan-Cooked Mushrooms

1 salmon fillet (1/2-lb.), or 2 12-ounce fillets

2 T. extra virgin olive, plus about 1 tsp. for the baking sheet

Salt and freshly ground pepper

1 lb. white or cremini mushrooms, rinsed briefly and wiped dry

2 T. extra-virgin olive oil

2 shallots, minced

2 to 4 garlic cloves (to taste), minced

2 tsp. chopped fresh thyme or rosemary (or a combination), or 1/2 to 1 tsp. dried

1/4 C. dry white wine, such as sauvignon blanc

 

Preheat the oven to 300ºF. Cover a baking sheet with foil and lightly oil the foil. Place the salmon on top. Season with salt and pepper. Fill a roasting pan with boiling water and place it on the oven floor. Place the salmon in the oven and bake until the fish flakes and white bubbles of protein appear on the surface, 10 to 20 minutes, depending on the size of the fillets. Remove from the heat. Meanwhile, cook the mushrooms. Heat a large, heavy frying pan over medium-high heat and add 1 T. of the olive oil. When the oil is hot (you can feel the heat when you hold your hand above the pan), add the mushrooms and cook, stirring or tossing in the pan, for a few minutes, until they begin to soften and sweat. Add the remaining oil, turn the heat to medium, and add the shallots, garlic, and herbs. Stir together, add 1/2 tsp. salt and freshly ground pepper to taste, and cook, stirring often, for another 1 to 2 minutes, until the shallots and garlic have softened and the mixture is fragrant. Add the wine and cook, stirring often and scraping the bottom of the pan, until the wine has just about evaporated. Taste and adjust seasonings. Remove from the heat. Serve the salmon with a spoonful of mushrooms on top or on the side.

Galloping Horses

Galloping Horses

1/4 C. dry-roasted peanuts
1/3 C. chopped green onions
1/4 C. fresh cilantro leaves
1 T. sugar
1 T. fish sauce
3 garlic cloves, chopped
1 serrano chile, halved
12 oz. pork tenderloin, trimmed and coarsely chopped
Cooking spray
1/4 tsp. salt
9 (1/2-inch-thick) slices pineapple, each cut into quarters

Place peanuts in a food processor; process until finely ground. Spoon into a bowl; set aside. Place onions and next 5 ingredients (through chile) in food processor, and process until finely chopped. Spoon into a bowl; set aside. Place pork in food processor; process until coarsely ground. Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ground pork; cook 4 minutes or until done, stirring to crumble. Stir in onion mixture; cook 2 minutes, stirring frequently. Stir in ground peanuts and salt. Serve pork mixture over pineapple pieces.

Yield: 9 servings
Serving size: about 1/4 C. pork mixture and 4 pineapple pieces
Calories: 105
Fat: 3.5g
Fiber: 1.2g

Baked Hoisin Chicken Buns

Baked Hoisin Chicken Buns

Cooking spray
12 oz. skinless, boneless chicken thighs
1/4 C. finely chopped green onions
1 1/2 T. hoisin sauce
1 T. oyster sauce
2 tsp. rice vinegar
9 frozen white roll dough pieces, thawed (such as Rich’s)
1 large egg, lightly beaten
1 tsp. sesame seeds, toasted

Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken; cook 4 minutes on each side or until done. Cool slightly; shred meat with 2 forks. Place chicken in a medium bowl. Add green onions, hoisin sauce, oyster sauce, and vinegar; toss well to combine. Roll each dough piece into a 4-inch circle on a lightly floured surface. Spoon about 2 T. chicken mixture into center of each dough circle. Gather edges of dough over filling; pinch to seal. Place the filled dough, seam sides down, on a baking sheet coated with cooking spray. Lightly coat filled dough with cooking spray. Cover and let rise 20 minutes. Preheat oven to 375°. Uncover filled dough. Gently brush with egg; discard remaining egg. Sprinkle evenly with sesame seeds. Bake at 375° for 15 minutes or until golden brown. Serve warm.

Yield: 9 servings
Calories: 143
Fat: 4.1g
Fiber: 1.2g

Hoisin Pork Chops

Hoisin Pork Chops

1/2 C. hoisin sauce

1/4 C. soy sauce

2 T. sesame oil

2 T. rice vinegar

1 T. minced garlic

1 T. minced ginger

1/2 tsp. red pepper flakes

2 (1/2-inch-thick) pork chops

1/4 C. honey

Vegetable oil

 

Preheat the oven to 350 degrees F. In a large bowl, combine the hoisin, soy sauce, sesame oil, rice vinegar, garlic, ginger and red pepper flakes. Add the pork chops and turn to coat. Remove the chops from the marinade. Reserve the marinade and combine with the honey in a medium saucepan. Bring the honey marinade mixture to a boil, and cook at a low boil for at least 10 minutes. Add chops to a large saute pan coated with vegetable oil and sear on until golden brown on both sides, about 6 minutes per side. Pour the reduced marinade over the chops and bake for 10 minutes, or until an instant-read thermometer registers 160 degrees F. Remove the chops from the oven and set aside to rest for a few minutes. Serve immediately.

Corn Fritter Casserole

Corn Fritter Casserole

3 T. butter, softened
3 large egg whites
1 (8-oz.) block fat-free cream cheese, softened
1/2 C. finely chopped onion
1/2 C. finely chopped red bell pepper
1 (15 1/4-oz.) can whole-kernel corn, drained
1 (14 3/4-oz.) can cream-style corn
1 (8 1/2-oz.) package corn muffin mix (such as Jiffy)
1/4 tsp. black pepper
Cooking spray

Preheat oven to 375°. Combine first 3 ingredients in a large bowl, stirring with a whisk until smooth. Stir in onion, bell pepper, whole-kernel corn, and cream-style corn; mix well. Add muffin mix and black pepper, stirring until well combined. Pour into an 11 x 7-inch baking dish coated with cooking spray. Bake at 375° for 50 minutes or until a wooden pick inserted in center comes out clean.

Yield: 9 servings
Calories: 247
Fat: 8.4g
Fiber: 1.9g

Lemon Flavored New Potatoes

Lemon Flavored New Potatoes

8 Small New Potatoes
2 T. Fresh Parsley, chopped
1 tsp. grated Lemon Peel
1/2 tsp. Salt
1/4 tsp. Pepper
1/8 tsp. Nutmeg
3 T. Lemon Juice

Pare a strip around center of each potato, if desired. Cook potatoes in small amount of boiling water until fork tender; drain well. Add remaining ingredients; mix well. Cook until thoroughly heated. Place hot potatoes in serving dish

Yield: 4 servings
Calories: 141
Fat: .5g
Fiber: 3g

Fennel, Smoke-Cured Ham & Red Onion Salad

Fennel, Smoke-Cured Ham & Red Onion Salad

2 large Fennel Bulbs, trimmed

1/4 lb. thinly sliced Smoked Ham (such as Virginia), julienned

1 Red Onion, thinly sliced

3 C. torn Mixed tender Greens

1/4 C. Red Wine Vinegar

1/2 tsp. Dijon Mustard

1/2 C. EVOO

Salt and Pepper

1 T. minced Fennel Fronds

2 T. minced Chives

2 oz. Parmesan Cheese, shaved, for garnish

 

 

Slice fennel crosswise as thinly as possible and place in large salad bowl.  Add ham, onion and lettuces.  In small bowl combine vinegar and mustard and whisk well.  Slowly whisk in oil until mixture forms a thick emulsion.  Blend in salt, pepper, fennel fronds and chives.  Pour dressing over fennel mixture and toss well.  Garnish with cheese shavings and serve.

Orange Ginger Swordfish

Orange Ginger Swordfish

1/4 C. orange juice
1 T. Oriental sesame oil
1 T. fresh ginger root, peeled & minced
1 T. orange peel, minced
1/2 tsp. rice vinegar
Pinch cayenne pepper
Pinch sugar
10 oz. swordfish steaks, 3/4-inch-thick, cut in half
Orange slices
Chopped green onions

Combine first 7 ingredients in a 21x21x5cm square glass pan. Add swordfish and turn to coat in marinade. Cover and refrigerate 30 minutes or up to 3 hours. Preheat broiler or BBQ. Using rubber spatula, scrape marinade from swordfish and glass pan into a small saucepan. Season swordfish lightly with salt & pepper. Broil swordfish until just cooked, about 3-5 minutes on each side. Transfer to platter. Meanwhile, boil reserved marinade until syrupy, about 3 minutes. Spoon over swordfish. Garnish with orange slices and green onions and serve

Yield: 2 servings
Calories: 289
Fat: 13g
Fiber: 0g

Swordfish with roasted lemons

Swordfish with roasted lemons

2 lemons, quartered, seeds removed (thin skinned work best)
1 T. sugar
1/2 tsp. sea salt
4 6-oz. swordfish steaks
1/2 tsp. vegetable oil
1/2 tsp. chopped garlic
1/4 C. chopped parsley

Roast the lemons. Preheat oven to 375 F. Toss the lemons with the sugar and salt. Place in a shallow baking dish and cover with foil. Roast for an hour or until soft and slightly browned. Prepare the swordfish. Brush each swordfish steak with vegetable oil and top with chopped garlic. Grill or broil until fish is slightly browned and flakes, about 145 F on a meat thermometer. Top with chopped parsley. Squeeze one roasted lemon quarter over each steak and serve with another quarter of lemon.

Yield: 4 servings
Calories: 225
Fat: 7g
Fiber: 0g

Mozzarella-Stuffed Peppers

Mozzarella-Stuffed Peppers

3 bell peppers

1 T. olive oil

5 – 6 oz.  fresh mozzarella cheese, cubed

8-12 cherry tomatoes, halved or quartered

Half of a red onion, thinly sliced

A generous handful of fresh basil leaves

Salt

Freshly ground black pepper

 

Halve the peppers, remove the seeds. Brush the pepper halves with oil, both inside and out, and place snugly next to each other in an oven dish. Divide mozzarella cubes, halved or quartered cherry tomatoes, onion slices and half of the basil leaves between the pepper halves. Season with salt and pepper and drizzle with olive oil. Bake in the middle of a 180 C/350 F for 30-40 minutes, until mozzarella has melted. Sprinkle the rest of basil leaves on top, drizzle with some more olive oil and serve with a crusty bread.

Papaya with Strawberries and Lime

Papaya with Strawberries and Lime

2 ripe papayas
6 large fresh strawberries
1 1/2 C. fat-free, no-sugar-added lemon sorbet
1 lime, cut into 6 slices

Crosswise slice each papaya into three pieces. Remove and discard the seeds. Place a papaya piece on each of 6 dessert plates. Slice the strawberries and place in the papaya. Top each with 1/4 C. scoop of sorbet and add a lime slice. Serve cold.

Yield: 6 servings
Calories: 90
Fat: 0g
Fiber: 2g

Corn on the Cob with Lime and Chili

Corn on the Cob with Lime and Chili

6 ears fresh corn on the cob, husked
Refrigerated butter-flavored spray
Juice of 1 lime
1/2 tsp. (2.5 ml) chili powder

Boil the corn in salted simmering water for 3 minutes. Remove from the water. Spray with butter flavored spray. Drizzle with lime juice and dust with chili powder.
Or, place each ear of corn on a sheet of aluminum foil, spray with butter flavored spay, drizzle with lime juice and chili powder. Wrap each ear in the foil. Grill for 10 minutes, turning every few minutes for even cooking. Remove the foil before serving.

Yield: 6 servings
Calories: 79
Fat: 1g
Fiber: 3g

Latin Swordfish Brochettes with Tomato-Peanut Salsa

Latin Swordfish Brochettes with Tomato-Peanut Salsa

Tomato-Peanut Salsa
2 T. crushed dry roasted, unsalted peanuts
4 plum tomatoes, about 1 lb. (480 g) total, peeled, seeded, and chopped
2 scallions, white and 1 inch (2.5 cm) green, chopped
Juice of 1 lemon
1 large clove garlic, minced
1 jalapeño pepper, seeded, minced
1 T. minced fresh ginger, minced
2 T. chopped fresh cilantro, chopped
1 T. olive oil

Swordfish Brochettes
1 1/2 lb. swordfish, skin removed, cut into 1 1/2-inch cubes
3 large cloves garlic, thinly sliced
1 jalapeño pepper, seeded and minced
1 T. ground cumin
1 T. ground coriander
Juice of 2 limes
2 T. olive oil
1/8 tsp. salt, optional
freshly grated pepper, to taste

To make the salsa: Combine the peanuts, tomatoes, scallions, lemon juice, garlic, jalapeño, ginger, cilantro and olive oil in a container. Cover and refrigerate for at least five hours. Bring to room temperature before serving. To make the brochettes: Place the cubed fish in a dish. Combine the garlic, jalapeño, cumin, ground coriander, lime juice, oil, salt (if using) and pepper. Pour over the fish, cover and marinate in the refrigerator for at least 1 hour. Start a grill or preheat the broiler. Remove the fish from the marinade and thread onto skewers. Broil or grill for 2 minutes in each side until done. Serve with the salsa.

Yield: 6 servings
Calories: 203
Fat: 10g
Fiber: 1g

Roasted Brussels Sprouts

Roasted Brussels Sprouts

1 1/2 lb. Brussels sprouts, fresh or frozen (remember to trim and clean fresh ones)

3 T. olive oil

1 tsp. kosher salt

1/2 tsp. freshly ground black pepper

1 tsp. diced garlic (optional)

 

Preheat oven to 400 degrees F. Place sprouts, olive oil, kosher salt, and pepper in a oven-safe pan/baking sheet and mix it up well so that the sprouts are well-coated. Roast in the preheated oven for 30 to 45 minutes, shaking pan every 5 to 7 minutes for even browning. Brussels sprouts should be, at the very least

South American Potato Salad

South American Potato Salad

1 1/4 lb. small red potatoes
1/4 C. Spanish onions, minced
1 red bell pepper, seeded and diced
1 yellow bell pepper, seeded and diced
1 jalape�o pepper, seeded and minced
2 large cloves garlic, minced
2 T. capers
3 T. red wine vinegar
3 T. olive oil
2 oz. low fat feta cheese, crumbled
2 whites of hard boiled eggs, chopped
3 T. chopped fresh cilantro, chopped
2 T. sliced black olives, optional for garnish

Boil the potatoes in simmering salted water until cooked through, 15-20 minutes, depending on size. Drain and cool. When cool, quarter or slice into bite sized pieces. Place into a bowl. Combine the potatoes with the red onion, bell peppers, jalape�o, garlic, capers, vinegar, olive oil, cheese, egg whites, and cilantro. Refrigerate until ready to serve. Garnish with olives if desired.

Yield: 6 servings
Calories: 76
Fat: 8g
Fiber: 3g

Swordfish Steaks with Peppercorns

Swordfish Steaks with Peppercorns

2 T. lemon juice
2 cloves garlic, minced
2 T. olive oil
4 swordfish steaks, about 6 oz. each
2 T. peppercorns, crushed

Combine first 3 ingredients in a cup. Arrange swordfish in a shallow dish and pour marinade over. Marinate 15 minutes. Turn on broiler. Remove fish, discarding marinade, and coat both sides of fish with peppercorns, gently pushing them into flesh of fish. Broil 6-10 minutes or until fish turns opaque throughout.

Yield: 4 servings
Calories: 197
Fat: 7.8g
Fiber: 0g

Spice-Island Chicken with Pickled Limes

Spice-Island Chicken with Pickled Limes

Pickled Limes
6 limes, washed and cut into 6 wedges each, seeds and excessive pith removed
2 T. salt
1 T. mustard seeds
2 star anise
4 small chilies (jalapeño or Serrano), halved and seeded

Marinade
2 T. balsamic vinegar
2 T. olive oil
1 T. ground clove
1 T. ground star anise
1 T. ground ginger
2 T. lemon juice
8 T. light brown sugar
1 T. water

8 boneless, skinless chicken breast halves

Saffron Rice
1/2 C. finely chopped onion
1 clove garlic, finely chopped
2 T. butter
2 C. long-grain rice
4-1/2 C. low-salt vegetable or chicken stock
3 strands saffron, or 1 pinch ground saffron

For pickled limes: Put limes in a colander placed over a bowl. Sprinkle with salt, cover, and refrigerate for 24 hours. Dry-roast mustard seeds and star anise in a frying pan over medium heat until they start to color. Pour into a large glass jar with lid. In the same pan, cook drained limes over moderate heat for about 10 minutes. Add chilies; cook 5–8 minutes more, then allow to cool in the pan. Add limes, chilies, and juices to jar with the mustard seeds and star anise. Shake to distribute spices. (Pickled limes can be stored in the refrigerator in an airtight container for 4–6 weeks.) Mix all marinade ingredients in a large zip-top bag and add chicken. Marinate in refrigerator 8 hours or overnight. For saffron rice: In a medium-large saucepan with lid, gently sweat onion and garlic in butter until soft. Add rice and stock. Bring to boil; reduce heat, cover, and simmer until stock is absorbed, about 25 minutes. Add saffron, season with salt and pepper, and fluff with a fork. Grill chicken until browned, 5 minutes per side; transfer to oven and cook until done, another 10–12 minutes. Serve chicken on a bed of rice with warmed pickled limes on the side.

Yield: 8 servings
Calories: 369
Fat: 7g
Fiber: 2g

Proscuitto Wrapped Chicken with Garlic Butter Asparagus

Proscuitto Wrapped Chicken with Garlic Butter Asparagus

2 T. olive oil

4 chicken breasts

8 slices prosciutto

50g butter

2 garlic cloves, crushed

2 bunches asparagus, woody ends trimmed

Lemon wedges to serve

 

Preheat the oven to 200C. Heat the olive oil in a large frying pan over medium heat. Brown the chicken breasts on both sides, about 4 minutes each. Remove from the pan and allow to cool for 1 minute on a plate. Wrap each one with 2 slices of proscuitto, tucking in the ends to seal. Bake in the oven for 25 minutes or until cooked through. Allow to rest while you prepare the asparagus. In the same frying pan add the butter and garlic and melt until foaming. Add the asparagus and cook stirring frequently for 2-3 minutes until bright green and tender. Season with pepper. Slice the chicken breasts and serve with asparagus and lemon wedges.

Meatballs in Saffron-Almond Sauce

Meatballs in Saffron-Almond Sauce

3 slices whole-grain bread, divided
1/2 lb. ground round
1/2 lb. ground turkey
2 T. chopped onion
2 T. chopped fresh parsley
1/4 tsp. salt
1/4 tsp. pepper
1/8 tsp. ground nutmeg
1 clove garlic, minced
1 large egg, lightly beaten
cooking spray
1/4 C. blanched almonds, toasted
1/2 C. dry white wine
1/2 tsp. crushed saffron threads
1/4 tsp. salt
1/4 tsp. pepper
1/8 tsp. ground cloves
2 cloves garlic
1 (14.5 oz.) can no-salt-added beef broth
Chopped fresh parsley (optional)

Preheat oven to 350 degrees. Place 2 bread slices in a food processor; process 30 seconds or until crumbs are fine. Combine the breadcrumbs, beef, and next 8 ingredients (beef through egg) in a bowl. Shape mixture into 24 (1-inch) meatballs. Place meatballs on a broiler pan coated with cooking spray. Bake at 350 degrees for 17 minutes or until browned. Combine 1 bread slice, almonds, and next 6 ingredients (almonds through garlic) in a food processor, and process until smooth. Spoon mixture into a skillet; add broth, and bring to a boil over medium-high heat. Add meatballs; reduce heat, and simmer, uncovered, 15 minutes, stirring occasionally. Sprinkle with parsley, if desired.

Yield: 8 servings
Serving size: 3 meatballs and 2 tablespoons sauce

Calories: 162
Fat: 7.9g
Fiber: 1g

Tunisian Vegetable Stew with Saffron and Noodles

Tunisian Vegetable Stew with Saffron and Noodles

2 T. olive oil
1 onion, chopped
3 garlic cloves, minced
2 pinches of saffron threads, crumbled
3 T. chopped fresh cilantro
3 T. chopped fresh parsley
2 T. sweet Hungarian paprika
1 T. New Mexico chili powder or hot Hungarian paprika
1 tsp. ground coriander
2 tsp. ground caraway seed
8 C. water
One 1-lb. butternut squash, peeled, cut into large cubes
3 carrots, peeled, finely chopped
1 turnip, peeled, cut into 1/2-inch pieces
1 potato, peeled, cut into 1/2-inch pieces
2 celery stalks with leaves, chopped
1 1/2 C. canned crushed tomatoes
1 15-oz. can chickpeas, drained, rinsed
1/3 C. orzo, broken spaghetti, or Israeli couscous
Extra-virgin olive oil

Heat oil in heavy wide soup pot or Dutch Oven over medium heat. Add onion, garlic and saffron threads. Cover and cook until onion is translucent, stirring occasionally, about 15 minutes. Add 2 T. cilantro, 2 T. parsley and next 4 ingredients. Cover and cook 5 minutes. Add water and next 6 ingredients. Bring to boil. Reduce heat and simmer until squash is tender, about 25 minutes. Add chickpeas. Meanwhile, cook pasta in large saucepan of boiling salted water until tender but still firm to bite. Drain. Add pasta to soup. Season soup to taste with salt and pepper. Ladle soup into bowls. Sprinkle with remaining parsley and cilantro. Drizzle extra-virgin olive oil over each and serve.

Yield: 6 servings
Calories: 244
Fat: 6g
Fiber: 10g

Beer Battered Halibut

Beer Battered Halibut

1 to 2 lbs Halibut or Cod, we used Halibut

1 beer a fairly light one

Canola oil for frying

1 C. of flour, add salt and pepper

Any commercially sold Beer Batter Mix (normally found near the fish counter at your local grocery store)

 

Prepare the Beer Batter as directed on the box. Heat your oil to 375 degrees, dredge the fish in the flour mixture, shaking off any excess, and then into the Beer Batter. Fry the fish in preheated 375F oil until cooked, about 4-5 minutes.  You can hold the fish in the oven at 170 degrees while you make the rest (place on a cookie cooling rack in the oven).  For Tartar Sauce, mix 1/2 C. mayonnaise, 2 T. chopped capers, 2 T. Dill Pickle Relish, 2 T. Lemon Juice and 1 T. minced fresh Dill.

Jalapeño Shrimp

Jalapeño Shrimp

1 1/2 lb. large peeled shrimp
1 7-oz. jar pickled whole jalapeños and 1/4 C. of pickling liquid
1/4 C. fresh lime juice
1/4 C. minced fresh cilantro
1/4 tsp. salt

Place the shrimp in enough lightly salted water to cover. Bring to a boil. Cover and immediately remove from heat. Set aside 1 minute. Drain and rinse the shrimp under cold water to stop the cooking. Cut the jalapeños in half lengthwise. Place in a large bowl with the shrimp. Toss with the pickling liquid, lime juice, cilantro, and salt. Cover and refrigerate up to 1 day ahead.

Yield: 8 servings
Calories: 100
Fat: 1g
Fiber: 1g

Ginger Zinger

Ginger Zinger

1 1/2 C. freshly squeezed lemon juice (from about 12 lemons)
1/2 C. sugar
6 C. water
Lemon slices (to garnish)
3-inch piece fresh ginger, peeled and grated
Ice
1/4 C. honey

Place the lemon juice, the sugar, and 1 C. water in a large pitcher. Stir until the sugar dissolves, then add 5 more C. water, the ginger, the honey, a few slices of lemon to garnish, and plenty of ice.

Yield: 6 servings
Calories: 92
Fat: 0g
Fiber: 0g

Leek & Bacon Clafoutis

Leek & Bacon Clafoutis

1 very large onion OR

2-3 leeks, white and light green parts only

2-3 slices bacon (we use high-quality pepper bacon)

Freshly-ground nutmeg

 

1-2 T. butter

6 large eggs (I ended up using 7 since we’re overloaded with eggs and it was fine)

1 C. milk

2/3 C. all purpose or whole wheat pastry flour

Pinch salt

Pepper to taste

 

Preheat the oven to 400 degrees and butter a 10.5 inch ceramic baking dish or pie plate (we use an oval ceramic dish and it works great).  Dice the onion. If using leeks, clean thoroughly and cut into half moons

Cut the bacon pieces into matchsticks width-wise (lardons).  Cook bacon in a medium to large skillet over medium high heat until the fat renders and the bacon is a little crispy. Add the onion/leeks and lots of freshly-grated nutmeg. Cook until very tender (10-12 minutes probably) then put the mixture in the bottom of your baking dish. Melt butter and set aside. Crack the eggs into a bowl and beat with an electric mixer until it is frothy. Slowly add the milk, flour, salt, pepper (if not using pepper bacon), yet more freshly-grated nutmeg and melted butter. Make sure it is well mixed.  Pour batter over the onions/leeks. Bake until the clafoutis is set (puffed and golden), about 30-35 minutes.  Remove from oven and let sit for a few minutes before serving. Delicious warm or cold.

Rosemary Corn Bread

Rosemary Corn Bread

1 8 1/2-oz. box corn-bread mix
1 egg, slightly beaten
1 4-oz. container plain yogurt
1 7-oz. can whole-kernel corn, drained
1 T. dried rosemary leaves

Heat oven to 400ºF. Lightly coat a 13-by-9-inch baking pan with cooking spray and set aside. Stir all the ingredients together. Spoon the batter into the prepared pan. Bake 25 minutes or just until golden. Remove to a wire rack to cool.

Yield: 12 servings
Calories: 107
Fat: 3g
Fiber: 2g

Dill Pancakes with Country Ham and Cheese

Dill Pancakes with Country Ham and Cheese

1 C. pancake mix
1/2 C. coarsely chopped smoked ham
1 tsp. salt
1/8 tsp. cayenne pepper
1 C. whole milk
1/2 C. grated Gruyère, Swiss, or Cheddar cheese
1 egg
1 T. vegetable oil
1 T. chopped fresh dill
Fresh dill sprigs (optional)

Combine the pancake mix, ham, salt, and cayenne in a large bowl. In another bowl, whisk together the milk, cheese, egg, oil, and chopped dill. Stir the wet ingredients into the dry and whisk just to combine. Let the batter rest according to the pancake-mix label directions (or for 5 minutes if you make your own mix). Place a nonstick griddle or skillet coated with oil, butter, or cooking spray over medium-high heat. Spoon or pour about 1/3 C. of batter for each pancake onto the griddle. Turn when bubbles rise to the surface and the edges look cooked. Repeat with the remaining batter. Garnish with dill sprigs (if desired).

Yield: Makes 10 pancakes
Calories: 97
Fat: 5g
Fiber: 1g

Creamy Onion Polenta

Creamy Onion Polenta

6 C. Chicken Stock

1 C. minced Yellow Onion

2 Shallots, minced

2 C. medium-ground Yellow Cornmeal

Salt and Pepper

2 T. Butter

1 C. grated Parmesan Cheese

2 T. minced Fresh Chives

 

In a large saucepan bring stock to a boil.  Add onions and shallots.  Gradually add cornmeal, whisking constantly, to incorporate it evenly into the stock.  Whisk vigorously to eliminate all lumps.  Reduce heat to very low and stir with a wooden spoon, scraping bottom and sides well until polenta pulls away from sides of the pan when you stir and is the consistency of thick oatmeal, 30 to 45 minutes.  Season with salt and pepper to taste.  To serve, stir in butter and 1/3 C. cheese.  Spoon into warmed soup plates.  Divide remaining cheese among the portions, sprinkling over the top of the polenta.  Sprinkle with chives and serve.

Chicken Skewers with Grilled Mango

Chicken Skewers with Grilled Mango

20 (10- to 12-inch) wooden skewers
3/4 C. plain yogurt
2 T. fresh lemon juice
1 large garlic clove, minced
2 tsp. sugar
1 tsp. salt
1/2 tsp. turmeric
1/4 tsp. freshly ground pepper
6 boneless, skinless chicken breast halves (about 2 lb.)
3 large, ripe mangoes
Cooking oil spray

Soak skewers in warm water at least 20 minutes while chicken is marinating. In a large, shallow dish, mix together the yogurt, lemon juice, garlic, sugar, salt, turmeric, and pepper. Slice each chicken breast half lengthwise into 3 to 4 long strips. Add chicken to yogurt mixture and toss to coat. Cover with plastic wrap and refrigerate at least 20 minutes or overnight, if desired. Lightly coat clean grids of grill with cooking oil spray. Heat grill to medium-high heat. Peel mangoes and slice large pieces from pits; discard pits. Remove chicken from marinade, shaking off excess, and thread on skewers. Arrange chicken diagonally across grids, without touching. Cook, with lid down, 3 minutes per side, until chicken is seared and just cooked through. Transfer chicken to a platter and cover with foil to keep warm. Place mango slices on grids and cook on both sides until just seared and warm, about 2 minutes per side. Serve skewers with grilled mango pieces.

Yield: 4 servings
Calories: 307
Fat: 6g
Fiber: 1g

Chicken Paillard with Black Olive and Sprout Salad

Chicken Paillard with Black Olive and Sprout Salad

1 T. red wine vinegar
4 T. extra-virgin olive oil
1 1/4 tsp. kosher salt
2 1/4 tsp. freshly ground black pepper
2 celery stalks, chopped
1/2 small red onion, thinly sliced
1/2 C. black olives, pitted
2 C. fresh sprouts (such as radish or alfalfa)
4 6-oz. boneless, skinless chicken breasts

In a large bowl, whisk together the vinegar and 3 T. of the oil. Season with 1/4 tsp. of the salt and 1/4 tsp. of the pepper. Add the celery, onion, olives, and sprouts and toss well. Rinse the chicken under cold water and pat dry with paper towels. Place between 2 pieces of plastic wrap and lb. with a mallet, rolling pin, or bottom of a skillet to an even 1/2-inch thickness. Season the chicken with the remaining salt and pepper. Heat the remaining oil in a skillet over medium heat. Working in batches, add the chicken and saute until cooked through, about 3 minutes per side. Transfer the chicken to plates and top with the salad. Tip: pounding the chicken ensures that it will cook quickly and evenly. For a time-saving alternative, look for thinly sliced cutlets, available at many grocery stores. Because the pieces are smaller than standard breasts, allow 2 per person.

Yield: 4 servings
Calories: 338
Fat: 19.8g
Fiber: 1.8g

Farmer’s Market Tomato & Onion Salad

Farmer’s Market Tomato & Onion Salad

1 1/2 lb. Ripe Heirloom Tomatoes in various colors

6 – 10 Teardrop or Cherry Tomatoes in Red and Yellow

3/4 C. finely diced sweet or red Onion

10 basil Leaves, finely julienned

1/3 C. EVOO

Salt and Pepper

3 T. Red Wine Vinegar

Edible Flower Petals such as Nasturtiums, Marigolds or Borage for garnish, optional

 

Coarsely dice heirloom tomatoes and place in bowl.  Slice teardrops and add to others.  Add onion, basil, olive oil and pepper to taste.  Mix and let stand for 30 minutes.  Just before serving, add vinegar and season with pepper and salt to taste.  Stir gently, sprinkle with edible flower petals if using, and serve.

 

Yield: 4 servings

Calories: 215

Fat: 19g

Fiber: 2g

Skirt Steak Diablo

Skirt Steak Diablo

1 16-oz. jar roasted-garlic or other salsa
3 T. cider vinegar
1 T. oregano
1 T. sugar
1 tsp. salt
1 1 1/2-lb. skirt or hanger steak

Combine 1 C. of the garlic salsa with the vinegar, oregano, sugar, and salt in a resealable plastic bag. Add the steak and marinate 30 minutes or up to 4 hours.Light a charcoal grill and allow the coals to burn until covered with gray ash or heat a gas grill to high. Remove the beef from the marinade and cook 3 to 4 minutes, turn, then cook 3 to 4 minutes more or until medium rare. Slice thinly against the grain and serve.

Yield: 4 servings
Calories: 333
Fat: 15g
Fiber: 0g

Seared Sirloin with Balsamic Red Onions, Watercress, and Oranges

Seared Sirloin with Balsamic Red Onions, Watercress, and Oranges

1 1/2 lb. sirloin steak, about 1 ½ inches thick, cut into 2-inch cubes
2 tsp. kosher salt
2 tsp. freshly ground black pepper
3 T. olive oil
1 medium red onion, cut into ½-inch slices
1/3 C. balsamic vinegar
1 bunch watercress, cleaned
2 oranges—peeled, cut into rounds, and seeded

Place the steak on a large plate and sprinkle with the salt and pepper on all sides. In a large nonstick skillet, over high heat, heat 1 T. of the olive oil. Add the steak pieces and cook 4 to 5 minutes on each side for medium rare. Remove from the pan and cover to keep warm. Reduce heat to medium-high and add the onion, tossing occasionally until crisp-tender and lightly browned, about 5 minutes. Add the balsamic vinegar and cook 2 minutes more. In a large bowl, mix the watercress with the orange sections and the remaining olive oil. Divide the steak evenly among 4 shallow bowls and top with the glazed onions. Serve with the watercress and orange sections.

Yield: 4 servings
Calories: 395
Fat: 20g
Fiber: 2g