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

Watercress Omelet

Watercress Omelet

2 eggs

4 egg whites

â…“ C. chopped chives or scallions

â…› cut chopped fresh dill

¼ tsp. salt

½ C. low-fat cottage cheese

½ C. chopped watercress

1 tablespoon freshly grated Parmesan cheese

1 T. fresh lemon juice (optional)

1 tsp. canola or other vegetable oil

 

Whisk together the eggs, egg whites, chives or scallions, dill and salt until evenly colored and foamy. In a separate bowl, combine the cottage cheese, watercress, Parmesan, and the lemon juice, and set aside.

Heat an 8- or 9-inch nonstick skillet or a well-seasoned cast-iron skillet or omelet pan on medium heat. Add the oil and swirl to cover the bottom of the skillet. Pour in the eggs, cover, and cook for about 10 minutes. When the edges of the omelet are firm, the bottom firm, and the center solid, immediately spoon the watercress mixture onto the middle of the omelet. Using a spatula, fold half of the omelet up and over the filling, cover, and reduce heat. After about 2 minutes, turn the omelet to brown the other side. When both sides are browned and the filling is hot, serve immediately. 

Golden-Topped Macaroni and Cheese Casserole

Golden-Topped Macaroni and Cheese Casserole

Golden-Topped Macaroni and Cheese12 oz. Elbow Macaroni
5 T. Butter, divided
3 T. Flour
3 C. Milk
2 tsp. Paprika
1 tsp. Dry Mustard
3 C. shredded Sharp Cheddar Cheese
1 C. shredded Colby Cheese
½ C. freshly grated Parmesan Cheese
12.5 oz. can petite cut Diced Tomatoes, drained
1 C. crushed Potato Chips
½ C. Cornflake Crumbs

Preheat oven to 350. Coat a shallow 2 quart baking dish with cooking spray. Cook the macaroni according to package directions. Drain about 1 minute before the pasta is completely cooked and rinse under cold water. Drain again and transfer to large bowl. Meanwhile heat a medium pot over medium high heat and melt 3 T. butter. Stir in flour and cook, stirring constantly with a wooden spoon until the flour just starts to turn light tan. Whisk in the milk, paprika and mustard. Cook, whisking constantly until mixture thickens, a few minutes. Reduce heat to low and stir in cheeses and cook, stirring, until melted. Pour cheese sauce over macaroni and toss until combined. Stir in tomatoes and spread the mixture in the baking dish. Melt the remaining butter in the microwave using a small glass bowl. Combine flakes and chips in a bowl and add the butter. Toss until moistened evenly the sprinkle over the macaroni. Bake until bubbling and the top is golden, 25-30 minutes. Remove from oven and let stand 10 minutes before serving.

Pork Chops with Pear and Ginger Sauce

Pork Chops with Pear and Ginger Sauce

Four 4-oz. boneless pork chops
Salt and pepper
2 tsp. canola oil
3 T. cider vinegar
2 T. sugar
2/3 C. dry white wine
1 C. reduced-sodium chicken broth
1 firm, ripe pear
1 1/2-inch-long piece fresh ginger
6 scallions
2 tsp. cornstarch

Season pork ( 1/2-inch thick, trimmed) with salt and freshly ground pepper. In large nonstick skillet over medium-high heat, heat oil. Add pork and cook until browned and just cooked through, 2- 3 minutes per side. Transfer to plate and keep warm. Add vinegar and sugar to pan; stir to dissolve sugar. Cook over medium-high heat until syrup turns dark amber, 10-20 seconds. Pour in wine (stand back, as caramel may sputter); bring to simmer, stirring. Add broth, pears (such as Bosc or Anjou, peeled, cored and cut lengthwise into eighths) and ginger (peeled and cut into thin julienne strips — 1/4 C.); bring to simmer. Cook, uncovered, turning pears occasionally, for 5 minutes. Add scallions (trimmed and sliced into 1/2-inch lengths); cook until pears are tender, about 2 minutes more. Mix cornstarch with 2 tsp. water. Add to pears; cook, stirring, until lightly thickened. Reduce heat to low and return pork and any accumulated juices to pan; turn to coat with sauce. Serve immediately.

Yield: 4 servings
Calories: 237
Fat: 5g
Fiber: 2g

Scallion Pancakes

Scallion Pancakes

½ tsp. dark sesame oil

7 tsp. canola or other vegetable oil

2 ¾ C. unbleached white flour

1 C. hot water

½ tsp. salt

½ tsp. baking powder

4 to 8 scallions, chopped (about ½ C.)

sprinkling of salt

vegetable oil for frying

 

In a small bowl, mix together the dark sesame oil and 4 tsp. of the canola or other vegetable oil. Set aside. In a mixing bowl, combine 2 ¼ C. of the flour, the hot water, salt, baking powder, and 2 tsp. of the canola oil. Stir until the dough comes together. Lightly dust a working surface with some of the remaining flour and knead for about 2 minutes, adding flour if the dough is too sticky. Cover the dough with the mixing bowl and allow it to rest for about 5 minutes. Divide the dough into 4 balls. With a rolling pin, roll out each ball into a circle about 10 inches across. Brush each circle with ¼ of the sesame oil mixture, top with ¼ of the chopped scallions, and sprinkle with salt. Roll each circle into a tight cylindrical rope, then coil the rope to form a flat spiral about 5 inches across. Flatten each spiral by hand, and then roll it into a think 8-inch pancake with a rolling pin, dusting with flour to prevent sticking. It’s okay if a few scallions escape from the dough. Heat a skillet on medium heat, add the remaining tsp. of canola oil, and swirl to coat the pan. Fry each of the 4 pancakes until brown and cooked through, 3 to 4 minutes per side, turning down the heat if the outside gets to brown too fast. Add a little more oil to the pan, if necessary, for frying. Cut each pancake into wedges and serve immediately. Leftover pancakes may be refrigerated for 3 or 4 days and then reheated in the toaster.

Mussel Saffron Soup

Mussel Saffron Soup

1 tsp. butter or stick margarine
1/2 C. minced shallots
1-1/2 C. dry white wine
1/4 C. minced fresh parsley
1/4 tsp. dried thyme
1/8 tsp. saffron threads, crushed
1 bay leaf
1 garlic clove, minced
50 mussels (about 2 lb.), scrubbed and debeared
2 C. clam juice
1/4 tsp. freshly ground black pepper
1/8 tsp. ground red pepper
1 C. 2% reduced-fat milk
1/4 C. chopped fresh chervil or parsley

Melt butter in a large Dutch oven over medium-high heat. Add minced shallots, and sauté 3 minutes. Add the wine and next 5 ingredients (wine through garlic); bring to a boil. Add mussels. Cover and cook 5 minutes or until the mussels open; discard any unopened shells. Strain the mussel mixture through a cheesecloth-lined sieve into a medium bowl, reserving cooking liquid. Reserve 12 shells with meat intact. Remove meat from the remaining shells. Chop meat and add to pan; discard shells. Add reserved cooking liquid, clam juice, black pepper, and red pepper; bring to a boil. Reduce heat, and simmer for 5 minutes. Stir in the milk, and cook 1 minute or until soup is thoroughly heated. Pour soup into serving bowls. Top with reserved mussels and chervil. Yield: 4 servings (serving size: 1-1/4 C. soup, 3 mussels, and 1 T. chervil).

Yield: 4 servings
Calories: 205
Fat: 4.5g
Fiber: .2g

Spinach & Pecan Stuffed Chicken Breasts

Spinach & Pecan Stuffed Chicken Breasts

1 oz. dried porcini mushrooms
1/2 C. sun-dried tomatoes (dry-packed, not in oil)
2 C. boiling water
8 skinless, boneless chicken breast halves (about 6 oz. each)
1 medium onion, finely chopped (about 1 1/2 C.)
2 cloves garlic, minced
1 T. olive oil
8 C. baby spinach leaves (about 1 lb.), washed
Black pepper to taste
Salt to taste
1 C. pecans, chopped
2 T. fresh rosemary, chopped

Place mushrooms, tomatoes, and water in a bowl, cover, and let soak for about 15 minutes. Remove mushrooms and tomatoes from liquid and squeeze dry. Coarsely chop the mushrooms and tomatoes and set aside. Liquid can be strained and used for a pan sauce, if desired. To flatten chicken breasts halves, place each in between two pieces of plastic wrap and set on a cutting board. Lb. with the flat end of a mallet to flatten each to 1/4 -inch thickness. Keep chicken in plastic until ready to roll. In a large nonstick saucepan, heat olive oil on medium-high heat and cook onions and garlic, stirring constantly, until soft, 4 to 5 minutes. Add half of the spinach leaves and stir until slightly wilted. Add remaining spinach and 2 T. of water. Stir a few times then cover pan to let spinach steam, about 3 minutes. Uncover and stir in mushrooms, tomatoes, pecans, black pepper, salt, and rosemary and cook, stirring constantly, until all liquid, if any, is evaporated. Remove from heat and let cool slightly. Preheat oven to 375 degrees F. Unwrap chicken breast halves. Evenly divide spinach mixture among chicken pieces, spreading it in the center of each piece. Roll each piece of chicken into a log and transfer seam-side down to a medium-sized baking dish, arranging stuffed chicken breasts side by side. Cover dish with foil and bake 25 to 30 minutes or until internal temperature is 160 degrees F. Let rest for 10-15 minutes. To serve, use tongs or a spatula to carefully transfer from baking dish to plate.

Yield: 8 servings
Calories: 413
Fat: 18g
Fiber: 5g

Spicy Szechuan Noodles

Spicy Szechuan Noodles

½ lb. whole-wheat spaghetti, soba (buckwheat) noodles, or linguini

¼ C. peanut butter (or a mixture of peanut butter and tahini)

¼ C. warm water

3 T. tamari soy sauce

2 T. wine vinegar (preferably rice wine vinegar)

1 T. dark sesame oil

1 tsp. hot chili oil

2 C. fresh mung bean sprouts

1 cucumber, peeled, cut lengthwise, seeded, and cut into crescent slices

Chopped scallions

Toasted sesame seeds

 

Cook the pasta al dente in salted water. Drain it and rinse with cold water. Mix the peanut butter, warm water, soy sauce, vinegar, and oils. Toss the noodles with the bean sprouts, cucumbers, and sauce. Top with chopped scallions and/or toasted sesame seeds, if desired. This dish is most flavorful served at room temperature.  Spicy Szechuan Noodles are attractive served on crisp leaves of romaine. We usually serve it with steamed or blanched carrots and broccoli marinated in a ginger, soy sauce, sesame oil and vinegar dressing.

Creamed Swiss Chard with Bacon

Creamed Swiss Chard with Bacon

1 large bunch mixed white and yellow swiss chard

2 slices thick cut bacon, chopped

3 garlic cloves, minced

2 T. butter

2 T. flour

1 c. whole milk

Salt, pepper, nutmeg

 

Bring a large pot of water to a boil.  Cut the center stems from the swiss chard leaves, and slice into 1/4-1/2 inch pieces.  Coarsely chop leaves. Add stems to boiling water and boil for 7 minutes.  Add leaves and boil for an addition 4-5 minutes.  Drain chard, pressing with the back of a spoon to expel as much liquid as possible. Transfer to cutting board and chop into bite size or smaller pieces.  Return emptied pot to the stove and adjust heat to medium high.  Add bacon and saute until almost crisp.  Add garlic and cook for about 1-2 minutes.  Add chopped chard and stir to evenly mix.  Remove from heat. Make Béchamel:  In a small saucepan, melt butter and add flour.  Mix with a fork break up any chunks and blend until smooth.  Once mixture starts bubbling, cook for 2 minutes, then add milk, whisking until smooth.  Cook until mixture thickens enough to coat the back of a spoon.  Remove from heat.  Drizzle enough béchamel sauce over the chard mixture so that it is well coated, but not so much that the chard is swimming in sauce.  Add salt, pepper, and nutmeg to taste, and enjoy!

Roasted Brussels Sprouts With Pearl Onions and Fresh Thyme

Roasted Brussels Sprouts With Pearl Onions and Fresh Thyme

1 T. olive oil
2 pints (about 1½ lbs total) small Brussels sprouts, trimmed
1 bag (8 oz) frozen small pearl onions, thawed
1 1/2 to 2 C. reduced-sodium chicken broth
1 T. fresh thyme leaves
Salt and pepper

Preheat oven to 350°F. Warm oil in large, heavy, ovenproof skillet over medium heat. Add sprouts; cook 5 minutes, stirring, until slightly golden. Add onions; cook 2 minutes, stirring, until golden. Pour broth into skillet to reach halfway up side of vegetables. Stir in thyme, salt, and pepper. Bring broth to a simmer; transfer pan to oven. Roast 15 to 20 minutes, until a sharp knife easily slides through a sprout. Transfer to serving bowl; serve hot.

Yield: 8 servings
Calories: 70
Fat: 2g
Fiber: 4g

Dark Chocolate Pots de Crème

Dark Chocolate Pots de Crème

4 oz. bittersweet chocolate, finely chopped
1/2 C. fat-free milk
1/2 C. fat-free half-and-half
1 tsp. instant espresso powder (or 1 T. very strong brewed coffee)
4 large egg yolks
3 T. Splenda® or sugar substitute
Pinch salt
Fresh raspberries

Preheat oven to 300°F. Place chopped chocolate in a medium bowl. In small, heavy saucepan, bring milk, half-and-half, and espresso powder just to a simmer. Remove from heat; pour mixture over chocolate. Whisk until chocolate melts and mixture is smooth. In separate medium bowl, whisk yolks, sugar substitute, and salt. Add chocolate mixture in a steady stream, whisking constantly. Pour mixture through a fine mesh strainer into a large glass measuring cup. Line bottom of a baking pan (large enough to hold 4 custard C.) with a folded kitchen towel. Divide custard among 4 custard cups; arrange cups on towel. Add enough hot tap water to baking pan to come halfway up sides of cups. Tightly cover entire pan with foil. Bake 30 minutes, until custards are set around edges but still slightly wobbly in center. Remove cups from water bath. Cool, then cover with plastic wrap and refrigerate until cold. Serve cold, garnished with raspberries, and whipped topping, if desired.

Yield: 4 servings
Calories: 229
Fat: 17g
Fiber: 2g

Oatmeal Pancakes

Oatmeal Pancakes

2 C. quick cooking oatmeal

2 C. buttermilk

2 large eggs

1 T. honey

2 T. vegetable oil

1/2 C. flour

1/2 tsp. cinnamon

2 T. sugar

1 tsp. baking soda

1 tsp. baking powder

1/2 tsp. salt

 

Add oats and buttermilk to a mixing bowl. Stir to combine and cover with plastic wrap. Refrigerate for at least 2 hours, or preferably overnight (this gives the pancakes their distinctive texture). Add eggs, honey and oil. Stir to combine. Add the remaining ingredients and mix together.  Lightly oil a non-stick pan or griddle. Pour batter in 1/4 C. increments. Watch for the tops to bubble. Turn pancakes and cook until golden on the second side.

Spicy Szechwan Baked Chicken

Spicy Szechwan Baked Chicken

1 1/2 T. szechwan peppercorns, toasted
1/8 tsp. dried red pepper, crushed
1 1/2 T. coriandor seed, toasted
1/2 tsp. coarse salt
1/2 C. cilantro, fresh
1/4 C. parsley, fresh
2 tsp. lemon or orange zest
4 cloves garlic, large, chopped
3 shallots, large, chopped
2 tsp. dark sesame oil
1 tsp. vegetable oil
4 T. soy sauce or tamari, reduced-sodium kind
4 chicken breasts, skinned and boned (about 1 1/2 lb.)

Preheat the oven to 350 F. In the bowl of a food processor fitted with the metal blade, combine the peppercorns, red pepper, coriander and salt and process for 30 seconds. Scrape down the sides, add the cilantro, zest, garlic, shallots and sesame oil and continue processing for 30 seconds more. Scrape into a small bowl. In another small bowl, whisk together the vegetable oil and soy sauce. Dip the chicken breasts in the soy mixture. Place on a baking sheet lightly coated with cooking spray. Spread the herb mixture evenly on the chicken to cover completely. Marinate for 30 minutes 30 minutes. Bake for 15 to 20 minutes, or until done throughout. Serve hot or warm.

Yield: 4 servings
Calories: 249
Fat: 6g
Fiber: 0g

Scallops Tandoori Style

Scallops Tandoori Style

3/4 C.plain low-fat yogurt
3 T. lime juice, or lemon juice
1 clove garlic, minced
1 tsp. salt
1/2 tsp. ground ginger
1/4 tsp. ground cumin
1/4 tsp. turmeric
1/4 tsp. curry powder
1 lb. large sea scallops, fresh or thawed
1 tsp. vegetable oil
Paprika,to taste

In a non-metallic bowl, combine all ingredients except oil and paprika. Mix well to coat scallops evenly. Cover and refrigerate at least 2 hours. (Turn scallops occasionally.) Preheat broiler or start barbecue. Thread scallops on skewers and brush lightly with oil. Sprinkle with paprika. Broil or barbecue about 4 inches from heat source in preheated grill, turning frequently, about 8 to 10 minutes.

Yield: 4 servings
Calories: 144
Fat: 2.8g
Fiber: 0g

Grilled Chipotle Falafel

Grilled Chipotle Falafel

2 cloves garlic, quartered

1/4 C. coarsely chopped fresh cilantro

1/4 C. coarsely chopped fresh flat-leaf parsley or mint

1 15 oz can chickpeas, drained and rinsed

1/2 C. plain coarse bread crumbs

1 to 2 T. freshly squeezed lemon juice

1 tsp. baking powder

1 tsp. ground cumin

1/2 tsp. kosher salt

1 to 2 chipotle peppers in adobo sauce, minced

Coarsely ground black pepper to taste

Olive oil for brushing

 

4 pita breads

Tomato, thinly sliced

Red onions, thinly sliced

Parsley

Tzatziki (you can buy this already prepared or make your own)

 

Place garlic, cilantro, parsley or mint, chickpeas, and bread crumbs in the bowl of a food processor. Pulse a few times to chop and blend ingredients.  Sprinkle 1 T. lemon juice over chickpea mixture and pulse a few more times. Sprinkle baking powder, cumin, salt, chipotles, and black pepper over mixture and pulse until the chickpea mixture reaches a workable paste-like consistency. Add an additional T. of lemon juice if it seems very dry.  Preheat the panini grill to medium-high heat (375 degrees).  Using a large T., scoop balls of dough into your palms and form them into patties. Set aside on work surface while you form the remaining mixture. Brush olive oil onto the bottom grate of the panini grill. Place falafel patties onto the grill and brush more olive oil directly onto the patties. Close the lid so that the upper grate is touching the patties without compressing them. Grill for 7-9 minutes until the patties are crispy on the outside and grill marks appear. Serve in pita bread with tomatoes, red onions, parsley and tzatziki.

Barley, Grilled Pepper, and Black Bean Salad

Barley, Grilled Pepper, and Black Bean Salad

1/2 C. pearl barley
1 1/2 C. reduced-sodium chicken broth
1 medium red bell pepper
1 can (15 oz.) black beans, drained and rinsed
2 beefsteak tomatoes, chopped
3 scallions (white and light green parts), thinly sliced
1 T. minced jalapeno pepper
1 T. extra-virgin olive oil
5 T. fresh lime juice
1 tsp. ground cumin
1/4 C. finely chopped fresh cilantro or parsley
Salt and black pepper

Combine barley and broth in medium saucepan over high heat. Bring to a boil; reduce heat, cover, and simmer 35 minutes, until barley is tender and broth absorbed. Uncover; let cool. Place pepper over gas flame or under broiler until charred on all sides. Enclose in paper bag and let stand 10 minutes. Peel off blackened skin. Seed and dice pepper. In large bowl, combine barley, bell pepper, beans, tomatoes, scallions, jalapeno, oil, lime juice, cumin, and cilantro or parsley. Season with salt and pepper to taste. Serve warm or at room temperature.

Yield: 6 servings
Calories: 230
Fat: 5g
Fiber: 11g