Walt’s Wharf Oak Grilled Artichoke

Walt’s Wharf Oak Grilled Artichoke

4-6 Artichokes

1/4 C. Sesame Oil

1/4 C. Olive Oil

3 T. Honey

2 T. Lemon Juice

2 tsp. Season Salt

2-3 oz Worcestershire

1 C. Mayonnaise

 

Combine all ingredients except artichokes and set aside to allow flavors to meld. Cut artichokes into quarters and steam, boil or microwave until they are tender and/or the leaves are easy to pull from the flower. Grill over any type of barbecue. Baste with garlic butter and grill until the artichokes are hot. Serve with dipping sauce.

Grilled Endive with Smoked Salmon and Lemongrass Beurre Blanc

Grilled Endive with Smoked Salmon and Lemongrass Beurre Blanc

3 heads of Belgian Endive (or try Escarole)

1 T. finely chopped lemongrass

3 T. champagne (or sweet white wine)

1 stick unsalted butter, cold

1/4 lb. smoked salmon

2 T. olive oil

Sea salt, to taste

 

Preheat your grill over low heat. If your grill has multiple zones, set the front zone to medium high and leave the back zone off. You can also make this recipe in the oven, but you’ll miss all the sunshine flavor. Slice each head on endive lengthwise and coat all sides with olive oil. Lightly salt both sides of the endive. Place the endive, round side down, on the cool area of your grill and close the lid. Grill, turning once, for 15 minutes per side. Meanwhile, in a small saucepan, add the lemongrass and sweat it for 1-2 minutes over medium heat. Add the champagne or wine and boil for another 1-2 minutes or until the liquid has reduced to a syrupy consistency. Remove the pan from the heat and let it cool for 1-2 minutes. Working 1 tsp. at a time, add the cold butter while constantly whisking. The butter should not melt right away and at no point should it start to bubble. Wait until each tsp. of butter is completely absorbed until you add the next one. If the butter stops melting in to the sauce, put the pan over low heat for just a moment. Just don’t stop whisking! Once the butter is completely added, your sauce is done. Crumble some of the smoked salmon over the cut side of the endive and top with a small amount of the beurre blanc. Season with a sprinkling of sea salt, to taste.

Chicken with Ginger-Lemongrass Beurre Blanc

Chicken with Ginger-Lemongrass Beurre Blanc

2 tsp. lemongrass

2 tsp. fresh ginger

8 T. cold, unsalted butter

2 T. rice wine vinegar

2 T. white wine

Lemon or lime juice (for finishing)

Salt (to taste)

White pepper (to taste)

2 single chicken breasts, boneless skinless

2 tsp. grape seed or vegetable oil

Salt (to taste)

Freshly ground black pepper (to taste)

 

To prepare the beurre blanc, first finely mince the lower third of the lemongrass stalk. Next, finely mince the ginger. Cut the cold butter into T.-size pieces and set aside. Gather the rice wine vinegar, white wine and lemon or lime (if using). Place a small saucepan over medium heat. Add the lemongrass, ginger, rice wine vinegar and white wine. Bring to a simmer and reduce the liquid by about two-thirds until it reaches a syrupy consistency. Turn the heat to the lowest setting and whisk in the cold butter one piece at a time to slowly form the emulsion. Once all of the butter has been incorporated, season with salt and pepper. You may want to add a few drops of lemon or lime juice to brighten the flavor of the sauce. Monitor the sauce closely while you cook the chicken. Keep the sauce warm to the touch and whisk often to prevent it from splitting. You may need to turn the heat off and on to keep it at the correct temperature. The heat does not always need to be on, as the residual heat from the pan will keep it warm. To prepare the chicken, slice each breast on a bias into 3 equal pieces. Cover with plastic wrap and gently pound each piece to flatten slightly. Season each side with salt and pepper to taste. Preheat a stainless-steel pan over medium-high heat. Once hot, add the oil and pan fry the chicken on both sides until nice and golden. Once the chicken is done, remove from the pan, cover and let rest. Just before serving, strain the sauce. Plate the chicken and spoon the sauce over top. Serve the dish with steamed snap peas or any other green vegetable.

Red Pepper Cole Slaw

Red Pepper Cole Slaw

2 Red Bell Peppers, cut into 2 inch strips and the strips sliced into matchsticks

3 Red Bell Peppers, charred and peeled, diced (see note below)

1/2 Head Cabbage, medium to large size, sliced thin

1/2 Large Spanish Onion, small dice

2 T. Cracked Black Pepper

1 tsp. Kosher Salt

1 C. Mayo

1/3 C. Fresh Squeezed Lemon Juice

 

Mix all ingredients well. Wrap and refrigerate for several hours before serving. The extra time allows the flavors to blend. Note: To make roasted red peppers, place washed whole peppers on open flame gas stove burners and turn with tongs as each side becomes black. If you don’t have a gas stove, use a grill or the oven broiler. The key is to blacken the skin evenly on all sides and tops and bottoms. Once the peppers are completely charred place them in bowl and cover with plastic wrap. Allow to sit for 30 minutes until cool. Using a paring knife, gently remove the stem, the seeds and the char. Leave tiny bits of char to add flavor. Peppers can be prepared a day in advance.

Lemongrass Beurre Blanc with Steamed Mussels

Lemongrass Beurre Blanc with Steamed Mussels

2 T. Lemongrass, finely chopped

1 T. Lemon juice

2 T. Rice wine vinegar

½ tsp. Smooth Dijon mustard

1/4 C. White wine

2 T. Heavy cream

½ pound Butter, cold & cut into cubes

2 T. Honey

To taste Salt and pepper

1 pound Green-lipped mussels on the half shell

 

Add first five ingredients to a small saucepan and bring to boil over medium heat. Reduce mixture until syrupy (be careful here not to burn it). Add cream, and continue to reduce slightly. While whisking add the cubed butter. This is the tricky part. You want to make sure the sauce doesn’t get over about 150 degrees (Hot to touch). The best way is to turn down the heat and keep moving the pan on and off the heat, especially with an electric burner, which does not change temperature quickly. Whisk continuously until the butter has incorporated into the sauce. Add honey, and season to taste with salt & pepper and reserve. Preheat oven to 400º. Place mussels, shell side down, on a baking pan. Sprinkle a little water on each mussel and top with a spoonful of the mustard greens. Bake in oven for about 5 minutes, or until hot. Remove from oven and carefully place on serving dish. Put approximately ½ tsp. of the beurre blanc on each mussel. Serve right away.

Shrimp in Lemon Grass Broth

Shrimp in Lemon Grass Broth

3 C. fish or chicken stock

1 Spanish onion thinly sliced

1 tsp. minced ginger

2 stalks lemongrass, chopped

Pinch crushed hot red pepper flakes

1 bunch scallion minced

1 red pepper julienne

1/2 C. broccoli florets

1 lb sea shrimp

 

In a small soup pot, brown the onions and ginger, add the stock and lemongrass, pepper flakes, and soy sauce. Bring to a boil, then lower flame very low, cover, and let steep 30 minutes. Strain the broth, reserve the liquid, and discard the cooked lemongrass broth. Place the broth in another small sauce pot, add the remaining ingredients, and simmer for 5 minutes. Ladle into 4 bowls, and serve immediately. Garnish with a piece of lemongrass.

Olive Oil Mashed Potatoes with Rosemary and Black Olives

Olive Oil Mashed Potatoes with Rosemary and Black Olives

3 lb. russet baking potatoes, peeled and cut into 2-inch pieces

Coarse salt and freshly ground black pepper

1/4 C. good-quality extra-virgin olive oil

1 T. finely chopped fresh rosemary

1/2 C. finely chopped pitted black olives

 

In a large pot, cover the potatoes with salted water. Bring the water to a boil, reduce heat to medium-low, and simmer until the potatoes are very tender, about 20 minutes. While the potatoes are cooking, heat the oil and rosemary in a small saucepan over medium-low heat until it is fragrant, about 4 minutes. (If wisps of smoke start to rise off the surface of the oil, immediately remove it from the heat.) Cover and set aside to steep, about 15 minutes. Drain the potatoes, reserving 1 C. of the potato water. Return the potatoes to the pot and add ½ C. of the potato water, mashing well. Slowly drizzle in the rosemary-oil and continue mashing until combined. Stir in the olives and season generously with salt and lots of pepper. Serve warm.

Souffle Omelet with Wild Mushrooms & Gruyere

Souffle Omelet with Wild Mushrooms & Gruyere

2 egg whites

2 egg yolks

Portabella, oyster, shitake

2 tsp. Grapeseed oil

2 tsp. butter

2 T. gruyere cheese

In a non-stick pan place oil and butter over low heat. Whip egg whites to medium peaks, fold in yolks. Place mixture in pan a put into a 350 convection oven for 5-7 minutes. Sauté mushrooms in 1 tsp. butter and oil. Add salt and pepper to taste. Remove omelet from oven and stuff with mushrooms and cheese. Fold onto an appropriate dish, and then serve.

Chocolate Malt Shortbread Cookies

Chocolate Malt Shortbread Cookies

Chocolate Malt Shortbread Cookies

 

113 g Unsalted butter ½ cup, room temperature

60 g Powdered sugar ½ cup, sifted

½ tsp Sea salt

½ tsp Vanilla

28 g Malted milk powder 4 tbsp

125 g AP Flour 1 cup

60 g Chopped milk chocolate

 

Have a sheet of parchment or plastic wrap about 12×12 laid out on your counter. In a medium bowl and hand mixer or the bowl of your stand mixer with paddle attached, beat your butter and powdered sugar together until creamy and smooth. Add in your salt, vanilla and malted milk powder and mix thoroughly. Add in your flour. If using a mixer, mix on low until flour is incorporated and crumbly. Add your chopped chocolate and mix into the dough with a rubber spatula until evenly dispersed. The dough will still look pretty crumbly but if you press it together it should stick. Using your hands, push the dough together with your hands until it becomes a a large ball or mass. Move the dough to your parchment or plastic wrap. Shape the dough into a log shape (round or square). There are no hard and fast rules on what size it needs to be but I generally end up with something about 6 inches long and 2 inches wide on both the other sides. Wrap in your plastic wrap or parchment after shaping. Place your cookie dough into the refrigerator for about 1 hour, but up to 24 hours is fine. Preheat your oven to 350°F and line a baking sheet with parchment. After your dough has chilled at least one hour, remove it from the refrigerator and wrapping then slice into slices that are about ¼” thick. Place your slices onto your cookie sheet giving them about 2-2½ inches space and place directly into the oven. Bake your cookies for 10-12 minutes. For softer cookies right around the 10 minute mark the cookies should be set and ready to come out. If you want crisper cookies, wait a few more minutes until the edges have started to brown. After the cookies have come out of the oven, I often use my spatula to fix any uneven spreading and reshape the cookies. Let sit on the baking sheet for about 5 minutes before transferring to a wire cooling tray. Store cookies in an airtight container for up to a week. Enjoy!

Herbed Ricotta Cherry Tomatoes

Herbed Ricotta Cherry Tomatoes

8 cherry tomatoes, stems removed

Salt

2 1/2 dry-pack sun-dried tomato halves

3 T. part-skim ricotta cheese

1/4 T. grated Parmesan cheese

1/4 T. snipped fresh chives

1/2 clove garlic, minced

Pinch of ground black pepper

1/2 T. minced fresh basil

 

Cut a thin slice from the top of each cherry tomato. Carefully scoop out the seeds and flesh, leaving the shell intact. Lightly salt the insides of the tomatoes to draw out excess liquid. Invert on a rack to drain for 10 minutes. Rinse the tomatoes and set aside.  Meanwhile, place the sun-dried tomatoes in a small bowl. Cover with boiling water and set aside for 15 minutes, or until softened. Remove the tomatoes from the water. Finely chop the tomatoes and transfer to a medium bowl. Stir in the ricotta, Parmesan, chives, garlic, and pepper. Mix well.  Spoon the cheese mixture into a pastry bag fitted with a small star tip. Pipe the mixture into each cherry tomato. Sprinkle each with a small amount of the basil. Serve chilled or at room temperature.  The sun-dried tomato soaking liquid may be reserved to use in sauces, soups or other dishes where a rich tomato flavor is desired. Freeze the liquid in an airtight container until ready to use.

 

Herbed Ricotta Snow Peas : Replace the cherry tomatoes with 8 snow peas. Remove the strings and ends from the snow peas. In a medium saucepan, bring a small amount of water to a boil. Add the snow peas and cook for 2 minutes. Drain and rinse with cold water.

 

Yield: 2 servings

Calories: 86

Fat: 2.5g

Fiber: 2.1g

Chocolate Root Beer Cake

Chocolate Root Beer Cake

Chocolate Root Beer Cake

2 C. quality root beer
1 C. unsweetened cocoa powder
1/2 C. unsalted butter, cut into 1-in. pieces, plus extra for the pan
1 1/4 C. sugar
1/2 C. firmly packed dark brown sugar
2 C. all-purpose flour, plus extra for the pan
1 1/4 tsp. baking soda
1 tsp. salt
2 large eggs

Ganache

1/3 C, heavy Cream

¼ tsp. instant espresso powder

1/3 C. (3 oz) semisweet chocolate chips

Preheat the oven to 325°F. Mist a 12-C. nonstick fluted tube pan with cooking spray. In a medium bowl, whisk together the flour, baking soda, and salt. In a large saucepan, combine the root beer, cocoa, and butter. Heat over medium heat, whisking constantly, until the butter is melted and the mixture is smooth. Add the granulated sugar and brown sugar and whisk until dissolved. Remove from the heat and whisk in the vanilla. Let cool for 15 minutes. One at a time, whisk the eggs into the root beer mixture in the saucepan, whisking well after each addition. In two or three additions, whisk the flour mixture into the saucepan, and whisk until smooth. Scrape into the prepared tube pan. Bake until a wooden skewer inserted into the cake comes out clean, about 40 minutes.  Let cool for 20 minutes in the pan on a wire rack. Place another cooling rack on top and invert to unmold the cake onto the rack, then let cool completely: Bring the cream and instant espresso to a simmer in a medium saucepan over medium heat, whisking to dissolve the coffee. Remove. from the heat. Add the chips and let stand to soften the chips, about 3 minutes. Whisk until smooth. 8. Place the cake on a rack over a half-sheet pan. Drizzle the ganache on top of the cake. Refrigerate to set the ganache, about 20 minutes. Slice and serve. (The cake can be stored at room temperature, wrapped in plastic wrap, for up to 3 days.)

Roasted Asparagus with Lemon Zest and Shaved Parmesan

Roasted Asparagus with Lemon Zest and Shaved Parmesan

6-8 asparagus spears, ends trimmed

1 T. olive oil

1/4 C. Parmesan, shaved with vegetable peeler or grater

zest of half a lemon

pinch of kosher salt

pinch ground black pepper

 

Toss asparagus with oil, salt, and pepper. Lay out flat in toaster oven and toast on highest setting, making sure they don’t burn. Once stalks brown slightly and become tender, remove from heat. Toss with zest and cheese. Enjoy.

Green Bean and Sweet Onion Fatoush

Green Bean and Sweet Onion Fatoush

Salad:

1/2 pound green beans, trimmed and cut into 1-inch pieces

1 C. sugar snap peas, sliced lengthwise

1 C. snow peas, sliced lengthwise

1 large cucumber, peeled, seeded, and cut into 3/4-inch chunks

1/2 medium Vidalia onion, diced (about 1/2 C.)

3 whole-wheat pita rounds

2 tsp. extra-virgin olive oil

Salt and pepper

4 oz. feta cheese, crumbled

 

Lemon-Tarragon Vinaigrette:

1 large lemon

2 cloves garlic, minced

1/4 C. olive oil

1/4 C. minced fresh tarragon leaves

Salt and pepper

 

In a medium saucepan over high heat, cook beans and peas in salted boiling water for 2 minutes, until just tender. Drain and rinse in cold water. Pat dry. Heat a grill or grill pan to medium-high heat. Brush pitas with olive oil; spinkle with salt. Grill about 1 minute per side, turning once. Tear into 1-to-2-inch chunks. For vinaigrette: Grate lemon zest and squeeze juice. Combine with remaining ingredients; whisk.

4. In large serving bowl, combine beans and peas, cucumber, onion, pita chunks, vinaigrette, and feta. Season with salt and pepper; let sit 10 minutes to combine flavors.  Tip: If the grill isn’t fired, just toast the pita rounds in a 350 degree oven for about 15 minutes.

Scallop-Asparagus Linguine

Scallop-Asparagus Linguine

1 bunch asparagus, cut diagonally into 2″ pieces 

8 ounces spinach linguine 

16 sea scallops (about 1 pound) 

ground black pepper 

1/4 teaspoon salt 

2 teaspoons olive oil 

2 tablespoons lemon juice 

strip lemon peel, 1/2″x 3″, thinly sliced 

1/4 cup water 

1/4 cup chopped fresh basil + additional leaves for garnish 

 

In a large pot, bring 3 quarts of water to a boil. Add the asparagus and cook for 1 minute, or until bright green and crisp-tender. Remove with tongs, rinse in cool water, and set aside. In the same pot, cook the linguine for about 10 minutes, or until al dente. Meanwhile, season the scallops with pepper to taste and 1/8 teaspoon salt. Heat a large skillet over medium-high heat. Add the oil to the pan. Add the scallops and cook for 5 minutes. Flip the scallops and cook for about 3 minutes, or until opaque. Remove and set aside. In the same skillet, combine the lemon juice, lemon peel, 1/4 cup of water, and the remaining 1/8 teaspoon of salt. Cook, stirring, for about 1 minute, or until slightly reduced. Drain the pasta and toss with the asparagus, chopped basil, and lemon juice mixture. Serve in pasta bowls topped with the scallops and garnished with basil leaves.

 

Yield: 4 servings

Calories: 340

Fat: 5g

Fiber: 4g

Mediterranean Cod

Mediterranean Cod

1/4 C. sun dried tomato pesto 

1 lb cod fillets, cut into 4 portions 

2 bulbs fennel (3/4 lb), trimmed, halved, and sliced very thin crosswise 

2 T. chopped fennel fronds 

1/4 C. halved pitted kalamata olives 

1 C. whole fresh parsley leaves 

1 1/2 tsp. lemon juice 

1 1/2 tsp. olive oil 

1/8 tsp. salt 

 

Preheat oven to 400ºF. Spoon 1 T. of pesto on each fillet. Arrange in ovenproof skillet with space in between. Roast 9 minutes, until opaque at center. Remove from oven. While cod cooks, toss sliced fennel and fronds, olives, parsley, lemon juice, oil, and salt in large bowl. Divide fennel salad among 4 plates and top each with one roasted cod portion.

 

Yield: 4 servings

Calories: 162

Fat: 4g

Fiber: 3g

Mediterranean Pasta with Shrimp

Mediterranean Pasta with Shrimp

8 ounces fusilli 

1 clove garlic, minced 

1 large onion, chopped 

2 T. dry sherry or nonalcoholic white wine 

2 T. defatted chicken broth 

1 1/3 C. defatted chicken broth 

1 can (16 ounces) reduced-sodium stewed tomatoes (with juice) 

1 jar (15 ounces) water-packed artichoke hearts, drained 

5 large pimento-stuffed green olives, sliced 

2 tsp. dried italian seasoning 

1/4 tsp. ground black pepper 

1 pound medium shrimp (40 to 50 shrimp per pound), shelled and deveined 

 

In a large pot of boiling water, cook the fusilli according to the package directions. Meanwhile, coat a large no-stick skillet with no-stick spray. Add the garlic, onions, sherry or wine and 2 T. of the broth. Cook, stirring, over medium heat for 5 mintues, or until the onions are tender. Add the tomatoes (with juice), artichokes, olives, Italian seasoning, pepper and the remaining 1/3 C. broth. Add the shrimp and simmer, uncovered, for 3 minutes, or until the shrimp turn pink. Drain the fusilli. Serve topped with the shrimp mixture.

Mediterranean Penne with Sausage

Mediterranean Penne with Sausage

2 red bell peppers, chopped 

1 small bulb fennel, quartered lengthwise and thinly sliced 

1 large onion, chopped 

1 small eggplant, peeled and cut into small chunks 

1 clove garlic, minced 

3/4 pound italian-style turkey sausage, casings removed 

1 jar (26 ounces) pasta sauce 

2 C. water 

2 tsp. fennel seeds, crushed 

1/2 tsp. crushed red-pepper flakes 

8 ounces penne pasta 

 

Coat a large nonstick skillet with nonstick spray. Add the bell peppers, fennel bulb, onion, eggplant, and garlic. Coat with nonstick spray. Cook, stirring often, over medium heat for 5 minutes, or until the fennel starts to soften. Add the sausage. Cook, breaking up the sausage with the back of a spoon, for 3 minutes, or until no longer pink. Add the pasta sauce, water, fennel seeds, and red-pepper flakes. Stir to mix. Cover and reduce the heat to low. Cook for 20 to 25 minutes, or until the vegetables are tender. Meanwhile, cook the pasta according to package directions. Reserve 1/2 C. of the cooking water. Place the pasta in a serving bowl. Top with the sauce. Add up to 1/2 C. of the reserved cooking water, if needed, for the sauce to coat the pasta.

 

Pan- Grilled Mediterranean Salmon

Pan- Grilled Mediterranean Salmon

3/4 C. chopped red onion (1/2- 3/4 medium) 

1 T. minced garlic (2-3 large cloves) 

2 tsp. crumbled dried sage 

2 tsp. canola oil 

1 can (15 1/2 ounces) no-salt-added cannellini beans, rinsed and drained 

1/2 C. fat-free, reduced-sodium chicken broth 

1/4 tsp. salt 

3 C. baby spinach 

2 tsp. flaxseed oil 

4 skinless salmon fillets (3 ounces each) 

Red-pepper flakes 

 

Combine the onion, garlic, 1 1/2 tsp. sage, and oil in a deep, wide skillet. Cover and cook over medium heat, stirring occasionally, for about 5 minutes or until the onion starts to soften. Add the beans, broth, and salt. Simmer for about 10 minutes. Stir the spinach into the beans and cook for another 2 to 3 minutes. Stir the flaxseed oil into the bean mixture. Remove the pan from the heat. Rub the salmon fillets with the remaining sage. Heat the remaining oil in a medium skillet or grill pan. Place the salmon fillets in the pan and cook for 3 to 4 minutes. Carefully turn each fillet and cook for 1 minute longer. Remove the fillets to 4 plates. Spoon the beans onto each plate. Serve with the pepper flakes.

Seared Shrimp with Ginger Stir- Fried Vegetables

Seared Shrimp with Ginger Stir- Fried Vegetables

2 ounces peeled and deveined medium shrimp 

pinch of coarsely ground sea salt 

pinch of freshly ground black pepper 

1 tsp. canola oil 

1 T. lime juice 

2 tsp. crushed fresh ginger 

1 tsp. cornstarch 

1 tsp. minced garlic 

1 tsp. toasted sesame oil 

1 C. broccoli florets 

1/2 C. snow peas 

1/2 C. matchstick-cut carrots 

1/2 C. whole shiitake mushrooms 

2 tsp. low-sodium soy sauce 

2 T. water 

 

Season the shrimp to taste with salt and pepper. Heat the canola oil in a large heavy skillet over high heat. The pan should be as hot as possible. Place the shrimp in the pan and sear for 45 to 60 seconds. Remove and set aside. In a large bowl, blend the lime juice, ginger, cornstarch, garlic, and sesame oil until the cornstarch is dissolved. Mix in the broccoli, peas, carrots, and mushrooms, tossing to lightly coat. In the same pan used for the shrimp, cook the vegetables for 2 minutes, stirring constantly. Stir in the soy sauce and water. Cook for about 10 minutes, or until the vegetables are crisp-tender. Place the vegetables on a plate and top with the shrimp.

 

Yield: 1 serving

Calories: 270

Fat: 11g

Fiber: 6g

The Greenhouse Crab Cakes

The Greenhouse Crab Cakes

High-fiber, sprouted grain bread is available in the freezer section of most grocery and natural food stores. Multigrain bread can be used as an alternative. Crab cakes are indeed a special treat, but if you ever want to enjoy other seafood cakes, simply use scallops or any mild white-fleshed fish, such as tilapia, snapper, or catfish, in this dish.

 

1 pound crabmeat 

1 egg 

1 C. finely chopped celery 

1 T. fat-free mayonnaise 

1 T. lemon juice 

1/2 tsp. ground white pepper 

1/4 tsp. curry powder 

1/8 tsp. ground red pepper 

1/8 tsp. mustard powder 

2 T. chopped fresh chives 

2 T. unseasoned dry bread crumbs 

3 drops hot-pepper sauce 

16 slices sprouted wheat bread 

 

In a large bowl, combine the crabmeat, egg, celery, mayonnaise, lemon juice, white pepper, curry powder, red pepper, mustard powder, chives, bread crumbs, and hot-pepper sauce. Toss to mix. Form into 8 patties. Heat the patties in a medium nonstick skillet over low heat until brown, 4 to 5 minutes per side. Serve warm alone, on 1 toast round, or between 2 rounds as a sandwich.

 

Yield: 8 Servings

Serving Size: 1 crab cake and 2 bread rounds (crab cake alone)

 

Calories: 203 (67)

Fat: 3.5g (2g)

Fiber: 3g (1g)

Salmon with White Bean and Citrus Salad

Salmon with White Bean and Citrus Salad

1 T. olive oil 

1 red onion, thinly sliced 

1 can (15-19 oz) cannellini beans, rinsed and drained 

1/4 C. chopped flat leaf parsley 

2 tsp. finely grated lemon zest 

1/4 tsp. salt 

1/4 tsp. black pepper 

1 pink grapefruit, peeled and cut into segments 

1 navel orange, peeled and cut into segments 

1 T. fresh lemon juice 

4 center cut salmon fillets (4 oz each), with skin 

 

In medium nonstick skillet, heat oil over medium heat. Add onion and cook, stirring, 5 minutes or until softened. Stir in beans, parsley, lemon zest, and half of the salt and pepper. Cook, stirring, 3 minutes or until heated through. Transfer to medium bowl and stir in grapefruit and orange segments and lemon juice. Set aside. Season salmon with the remaining salt and pepper. Heat large nonstick skillet over medium high heat. Add salmon, skin side down, and cook 2 minutes. Turn salmon over and cook about 2 minutes on each of the remaining sides, until fish is browned and just opaque throughout. Transfer salmon to serving plates and spoon salad on side

 

Yield: 4 servings

Calories: 285

Fat: 8g

Fiber: 6g

Poached Halibut with Herbed Olive Oil

Poached Halibut with Herbed Olive Oil

1 lemon, halved 

4 C. water 

2 1/2 C. 2% milk 

1 bay leaf 

1/4 tsp. salt 

1 pinch of salt 

4 halibut steaks or fillets (8 ounces each), each 1″-1 1/4″ thick 

2 T. extra-virgin olive oil 

2 T. chopped fresh herbs (such as thyme and tarragon) 

1/8 tsp. ground black pepper 

 

You can substitute cod or haddock for the halibut steaks. Or substitute salmon steaks or fillets, omitting the milk and using all water. Cut 3 thin slices from one lemon half. In a deep skillet that is large enough to hold the fish in a single layer, combine 3 C. of the water, the milk, the lemon slices, the bay leaf, and 1/4 tsp. salt. Bring to a simmer over medium-low heat and cook gently for 5 minutes to blend flavors. Carefully slide in the fish. (The fish should be just covered by liquid; if not, add just enough hot tap water to cover.) Cook at a gentle simmer until the fish is opaque throughout, 15 to 18 minutes. Meanwhile, in a small bowl, combine the oil, herbs, and the pinch of salt. Using a slotted spoon, carefully remove the fish to plates. Discard the bay leaf. Sprinkle the fish with the pepper. Drizzle with the herbed olive oil. Cut 4 wedges of lemon and serve with the fish.

Poached Halibut in Vegetable Broth

Poached Halibut in Vegetable Broth

1 lb halibut cut into 4 oz boneless, skinless portions 

2 C. julienned snow peas 

1 C. bean sprouts 

2 red bell peppers, julienned 

1 red onion, julienned 

1 C. julienned carrot 

1/4 C. minced garlic (about 10 cloves) 

1 T. finely chopped fresh ginger 

1 tsp. lemon zest 

3 C. vegetable broth 

1 C. sherry (optional) 

3 T. chopped cilantro 

 

Put all ingredients except cilantro into large skillet with lid. Bring to a simmer over high heat. Reduce heat to low, cover, and cook 6 minutes or until halibut is just cooked through. Uncover, add cilantro, and cook 2 minutes longer.

 

Yield: 4 servings

Calories: 214

Fat: 3g

Fiber: 4g

 

Asian- Inspired Cod

Asian- Inspired Cod

1 piece (2″) fresh ginger, cut into matchsticks 

1 bunch scallions, cut into matchsticks 

1 medium carrot, cut into matchsticks 

1 T. minced garlic 

4 cod fillets (about 8 ounces each) 

2 T. chopped cilantro + sprigs for garnish 

1 1/2 T. reduced-sodium soy sauce 

2 T. ginger preserves 

1/4 C. water 

2 T. toasted sesame oil 

 

Preheat the oven to 400ºF. Coat a 13″ x 9″ baking dish with vegetable oil spray. Add the ginger, scallions, carrot, and garlic to the dish. Toss to mix. Place the fillets over the ginger-scallion mixture. Sprinkle with the chopped cilantro. In a small bowl, combine the soy sauce, preserves, water, and oil. Pour the mixture over the fish. Cover and seal the dish with aluminum foil. Bake for 20 minutes, or until the fish flakes. Garnish with cilantro sprigs, if desired.

 

Yield: 4 servings

Calories: 310

Fat: 10g

Fiber: 1g

Orange- Soy Salmon with Vegetables

Orange- Soy Salmon with Vegetables

Grated peel and juice of 1/2 orange 

1 1/2 T. reduced-sodium soy sauce 

1 T. hoisin sauce 

1 tsp. grated fresh ginger 

1 tsp. toasted sesame oil 

1 bag (6 ounces) baby spinach 

5 tsp. water, divided 

4 skinless salmon fillets (about 5 ounces each), 1″ thick 

8 ounces sugar snap peas 

1 C. matchstick-cut carrots 

2 scallions, sliced 

 

In a small bowl, combine the orange peel and juice, soy sauce, hoisin sauce, ginger, and sesame oil. Mix to blend and set aside. Place the spinach in a mound to cover 2/3 of a microwaveable dish. Drizzle and toss with 2 tsp. of the water. Place the salmon fillets on top. On the other side of the dish, toss the snap peas, carrots, 1 T. of the soy mixture, and the remaining 3 tsp. water. Drizzle 2 T. of the soy mixture over the salmon. Cover with vented plastic wrap (keep wrap about 1″ above food), and microwave on high power for 5 to 7 minutes, or until the salmon is slightly opaque in the center and the vegetables are tender. Drizzle the remaining soy mixture over the salmon and vegetables. Sprinkle with the scallions.

 

Yield: 4 servings

Calories: 347

Fat: 13g

Fiber: 4g

Southern Collards

Southern Collards

1 slice (1 ounce) canadian bacon, finely chopped 

1/4 C. finely chopped onion 

1 tsp. canola oil 

1 pound collard greens, chopped or torn into small pieces 

1/4 tsp. salt 

Pinch of ground red pepper 

Wine or cider vinegar 

 

To prep the collard greens for cooking, wash them in a large amount of cold water. Drain the greens (some water clinging to the leaves is fine). Chop off and discard any browned bottom stems. Place a big bunch of the leaves on a work surface. Holding the bunch tightly in one hand, using a cleaver or chef’s knife to slice crosswise into shreds. Continue until all of the leaves are sliced. In a large skillet, combine the bacon, onion, and oil. Set over low heat. Cook, stirring occasionally, for about 3 minutes, or until sizzling. Increase the heat to medium-high. Add the greens to the pan; toss with tongs. Cover and cook, tossing occasionally, for about 4 minutes, or until the leaves are brightly colored and glossy. Add the salt and pepper. Serve with vinegar to drizzle at the table.

 

Yield: 4 servings

Calories: 54

Fat: 1g

Fiber: 4g

Sesame Spinach

Sesame Spinach

1 tsp. sesame seeds 

2 tsp. canola oil 

1/2 tsp. minced garlic 

1 pound baby spinach leaves 

2 T. water 

1 1/2 tsp. reduced-sodium soy sauce 

 

Place the sesame seeds in a skillet. Cook over medium-high heat, stirring frequently, for about 2 minutes, or until golden. Remove to a bowl. Return the skillet to medium-low heat. Add the oil and garlic. Cook for 30 seconds, or until fragrant. Add the spinach, water, and soy sauce to the pan; toss with tongs. Cover for about 1 minute, or until the leaves wilt. Serve sprinkled with the sesame seeds.

 

Yield: 4 servings

Calories: 74

Fat: 3g

Fiber: 5g

Orange- Glazed Fennel and Red Onion

Orange- Glazed Fennel and Red Onion

1 1/4 pounds bulb fennel 

1/2 red onion (4 ounces) 

1 T. olive oil, preferably extra virgin 

2 T. orange juice 

1/8 tsp. salt 

1/2 tsp. grated orange peel 

 

Cut off the tall fennel stalks. Save some of the leafy greens for garnish. Discard the stalks. Chop about 1 T. leaves and set aside. Quarter the bulbs. Cut out the core and discard. Cut the bulbs into 1/2″-thick slices. Halve the onion and cut into 1/2″-thick slices. Coat a skillet with vegetable oil spray. Set over high heat for 1 minute. Add the oil and swirl to coat the pan bottom. Heat for 30 seconds. Add the sliced fennel, onion, juice, and salt. Toss. Reduce the heat to medium. Cover and cook for 7 to 8 minutes, or until glazed and brown. Add a few drops of water to the pan occasionally and reduce the heat slightly if the mixture is browning too fast. Add the peel and reserved leaves for garnish. Toss and serve.

 

Yield: 4 servings

Calories: 91

Fat: 4g

Fiber: 5g

Balsamic Bell Peppers with Pine Nuts

Balsamic Bell Peppers with Pine Nuts

2 tsp. olive oil, preferably extra virgin 

1 pound orange or yellow bell peppers, cut into strips 

1/8 tsp. salt 

2 tsp. minced garlic 

balsamic vinegar 

1 T. pine nuts, toasted and chopped 

 

Set a skillet over medium heat for 1 minute. Add the oil. Heat for 30 seconds. Add the peppers and salt. Toss to combine. Cover and cook, tossing occasionally, for about 3 minutes, or until the peppers are starting to soften. Add the garlic. Cook, tossing, for about 1 minute, or until the garlic is fragrant. Drizzle with vinegar to taste. Toss to heat through. Serve sprinkled with the nuts.

 

Yield: 4 servings

Calories: 78

Fat: 4g

Fiber: 1g

Roasted Root Vegetables

Roasted Root Vegetables

1 onion (8 ounces), cut into walnut-size chunks 

1 sweet potato (8 ounces), cut into walnut-size chunks 

1 turnip (6 ounces), cut into walnut-size chunks 

1 russet potato (6 ounces), cut into walnut-size chunks  or Carrot

2 T. olive oil, preferably extra virgin 

2 tsp. herbes des Provence 

1/4 tsp. salt 

 

Preheat the oven to 375°F. In a 13″ x 9″ baking dish, combine the onion, sweet potato, turnip, russet potato, oil, herbes de Provence, and salt. Toss to coat the vegetables with the seasoning. Roast for about 45 minutes, stirring occasionally, or until golden and tender. For a quick and satisfying roasted vegetable soup, reheat 1 serving of the vegetables with 1 C. of chicken or vegetable broth.

 

Yield: 8 servings

Calories: 90

Fat: 4g

Fiber: 2g

Broccoli with Cheddar Crumbles

Broccoli with Cheddar Crumbles

1 pound broccoli, cut into walnut-size pieces 

1 T. trans-fat free spread 

2 T. dry whole grain bread crumbs 

1/8 tsp. salt 

2 T. shredded extra-sharp cheddar cheese

 

Bring 1/2″ water to a boil in a nonstick skillet. Add the broccoli. Cover and cook, tossing occasionally, for 2 minutes, or until bright green and crisp-tender. Drain the broccoli. Set aside. Wipe the skillet dry and place over high heat for 1 minute. Add the spread, bread crumbs, and salt. Stir to mix. Return the broccoli to the pan. Cook over medium heat, tossing for 3 minutes, or until the crumbs are toasted. Remove from the heat. Scatter on the cheese. Toss for about 1 minute, or until the cheese coats the broccoli and starts to melt.

 

Yield: 4 servings

Calories: 88

Fat: 4g

Fiber: 3g

Snow Peas and Peppers in Peanut Sauce

Snow Peas and Peppers in Peanut Sauce

2 T. chicken or vegetable broth 

1 T. natural peanut butter 

1 tsp. soy sauce 

1/2 tsp. minced garlic 

1/2 tsp. sugar 

1 tsp. canola oil 

12 ounces chinese snow peas 

1/2 C. thinly sliced red bell pepper 

 

In a small bowl, combine the broth, peanut butter, soy sauce, garlic, and sugar. Whisk to blend. Set aside. Coat a skillet or wok with vegetable oil spray. Set over high heat for 1 minute. Add the oil and swirl around the pan to coat. Let stand for 30 seconds. Add the snow peas and pepper. Toss. Cover and cook for 2 minutes, or until the peas are bright green. Reduce the heat to low. Add the reserved peanut butter mixture. Cook, tossing for 2 minutes, or until heated through.

 

Yield: 4 servings

Calories: 81

Fat: 4g

Fiber: 3g

Crisp Broccoli Spears with Asian Peanut Dipping Sauce

Crisp Broccoli Spears with Asian Peanut Dipping Sauce

1 pound broccoli 

1/4 C. smooth or chunky peanut butter 

2 T. rice vinegar 

1 T. reduced-sodium soy sauce 

1 1/2 tsp. brown sugar 

1 clove garlic, minced 

1 tsp. asian chile sauce 

2 T. hot water 

 

Cut the broccoli into long spears. Fill a large bowl with ice cubes and water to cover. Bring a large saucepan of salted water to a boil. Add the broccoli spears and cook just until bright green and slightly tender, about 3 minutes. Drain and immediately transfer the broccoli to the cold water to stop the cooking. When cool, drain well and blot dry. In a medium bowl, combine the peanut butter, vinegar, soy sauce, sugar, garlic, and chile sauce. Whisk together, adding hot water as necessary to make a sauce. Serve with the broccoli spears.

Curried Cauliflower

Curried Cauliflower

1 pound cauliflower florets, cut into walnut-size pieces 

2 tsp. olive oil 

1 tsp. minced garlic 

1/2 tsp. curry powder 

1/4 tsp. salt 

1 T. finely chopped parsley (optional) 

ground black pepper 

 

Fill a large skillet with enough water to come 1/2″ up the sides of the pan. Cover and bring to a boil over high heat. Add the cauliflower. Cover and cook, stirring once, over medium-high heat for about 3 minutes, or until tender but still crisp. Tip the pan and spoon out most of the water into a measuring C.. Set aside. Return the pan to medium-high heat. Add the oil, garlic, curry powder, and salt. Cook over medium-high heat, tossing frequently and adding a T. at a time of the reserved water. Scrape the bottom of the pan to release the flavorful browned bits. Cook for about 5 minutes, or until the cauliflower is golden brown. Sprinkle on the parsley, if using. Season to taste with pepper.

 

Yield: 4 servings

Calories: 53

Fat: 3g

Fiber: 3g

Red Cabbage with a Twist

Red Cabbage with a Twist

1 head red cabbage, chopped 

1 red onion, chopped 

3 tart apples, peeled and sliced 

1 clove garlic, chopped 

1 1/2 C. chopped fresh cranberries 

1 T. packed brown sugar 

1 1/2 tsp. packed brown sugar 

1 T. balsamic vinegar 

1 1/2 tsp. balsamic vinegar 

 

Preheat the oven to 325°F. Layer the cabbage, onion, apples, garlic, and cranberries in a 13″ x 9″ baking dish. Sprinkle with the brown sugar and vinegar. Cover and bake for 1 1/2 hours, or until tender and cooked through. (The mixture will cook down by about half.) Stir before serving.

Stir- Fried Curly Kale

Stir- Fried Curly Kale

1 T. extra virgin olive oil 

2 tsp. minced garlic 

1 pound kale leaves, chopped or torn into small pieces 

1/4 tsp. salt 

Ground black pepper 

 

Place the oil and garlic in a large skillet or large pot set over low heat. Cook for about 3 minutes, or until the garlic is softened. Do not brown. Increase the heat to high. Add half the kale to the pan; toss with tongs. Cover for about 1 minute, or until the leaves start to wilt. Add the remaining kale. Toss and cover for 1 minute. Uncover and cook, tossing, for about 2 minutes, or until the leaves are wilted, brightly colored, and glossy. Add the salt. Season with pepper to taste. Toss to combine. Collards, chard, mustard pr turnip greens may replace the kale.

 

Yield: 4 servings

Calories: 90

Fat: 5g

Fiber: 2g

Vegetable Fried Rice

Vegetable Fried Rice

1 egg

2 T. chicken broth or water

1 1/2 tsp. soy sauce

1 tsp. toasted sesame oil

2 tsp. canola oil

1/3 C. finely chopped onion

1/3 C. shredded carrots

1/3 C. frozen baby peas

1 1/2 C. cold cooked brown rice  

In a small bowl, combine the egg, broth or water, soy sauce, and sesame oil. Beat with a fork until smooth. Set aside. Set a nonstick skillet over high heat for 1 minute. Add the canola oil and swirl to coat the pan bottom. Heat for 30 seconds. Add the onion, carrots, and peas. Toss. Reduce the heat to medium-high. Cook, tossing occasionally, for 1 minute, or until sizzling. Add the rice. Toss and cook for 1 minute, or until sizzling. Reduce the heat to medium. Scrape the rice mixture to the sides of the pan. Pour the egg mixture into the well. Cook, stirring the egg mixture into the rice mixture, for 1 to 2 minutes, or until the eggs are cooked.

Yield: 4 servings

Calories: 152

Fat: 6g

Fiber: 2g

Soft Pretzel Bites

Soft Pretzel Bites

Soft Pretzel Bites

On a lightly floured surface, divide 1 pound refrigerated pizza dough into 4 pieces and roll into skinny 14-inch-long ropes. Cut each rope into twelve 1-inch pieces. Bring 4 C. water to a boil in a large pot. Stir in 1/4 C. baking soda until dissolved, then reduce heat to a simmer and cook dough, in batches, until puffy and shiny, 30 seconds. Transfer with a slotted spoon to a parchment-lined baking sheet. Brush dough with 2 T. melted butter and sprinkle with coarse salt. Bake at 400°F until golden, 15 minutes. Serve with mustard.

Hot and Spicy Asian Eggplant

Hot and Spicy Asian Eggplant

3/4 pound small italian or asian eggplant, cut into 1″ cubes 

3/4 C. shredded carrots 

1/2 C. canned tomato puree 

2 tsp. minced garlic 

1/8 tsp. salt 

pinch of red-pepper flakes 

2 tsp. toasted sesame oil 

2 T. chopped cilantro (optional) 

 

Preheat the oven to 375°F. In a 13″ x 9″ nonstick baking pan, combine the eggplant, carrots, tomato puree, garlic, salt, and pepper flakes. Toss to mix well. Cover the pan tightly with aluminum foil. Bake for about 45 minutes, stirring occasionally, or until the eggplant is very tender. Drizzle with the sesame oil. Toss. Serve, sprinkled with cilantro, if using. Be sure to choose the small Asian or Italian eggplants for this dish. They’re milder than large pear-shaped eggplants, so there’s no need to peel them.

 

Yield: 4 servings

Calories: 68

Fat: 3g

Fiber: 4g