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Herb-Roasted Tenderloin with Sautéed Mushrooms

Herb-Roasted Tenderloin with Sautéed Mushrooms

herb-tenderloin-hl-1046862-x1 tablespoon Dijon mustard
1 1/4 teaspoons dried herbes de Provence, divided
1/2 teaspoon freshly ground black pepper, divided
3 garlic cloves, minced
1 (1 1/4-pound) center-cut beef tenderloin
Cooking spray
2 teaspoons butter
2 (4-ounce) packages presliced exotic or button mushrooms
1/2 teaspoon salt
1/2 cup low-salt beef broth
2 tablespoons brandy

Preheat oven to 350°. Combine mustard, 1 teaspoon herbs, 1/4 teaspoon pepper, and garlic, and coat beef with mixture. Heat a large ovenproof skillet coated with cooking spray over medium-high heat. Add beef; cook for 2 minutes on 1 side or until browned. Turn beef over. Transfer beef to oven; bake at 350° for 27 minutes or until desired degree of doneness. Remove beef from pan; cover loosely with foil. Melt butter in pan over medium heat. Add mushrooms, 1/4 teaspoon herbs, 1/4 teaspoon pepper, and salt; cook 5 minutes or until tender, stirring frequently. Add broth and brandy; simmer 4 minutes or until slightly thick. Cut beef crosswise into 8 pieces; serve with mushrooms.

Yield: 4 servings
Calories: 363
Fat: 23g
Fiber: 1g

Easy Shoyu Chicken

Easy Shoyu Chicken

easy shoyu chicken 6008 (approx. 2 lbs.) well-trimmed, boneless, skinless chicken thighs (remove any visible fat)
1 cup low-sodium soy sauce
1/2 cup packed brown sugar
1/2 cup water
2 tsp. grated fresh ginger (or more to your liking)
2 cloves minced garlic
1/2 tsp. sambal oelek-chili paste (or more or less to your liking)
1/4 tsp. ground black pepper
1 T. cornstarch, dissolved in 1-2 TBS cold water
sliced green onions and toasted sesame seeds, for garnish, if desired

In small bowl, combine the soy sauce, brown sugar, water, ginger, garlic, sambal oelek and black pepper. Pour mixture into large skillet and turn heat to med-high. Add in the chicken thighs and turn to coat in sauce. Allow mixture to come to a boil, reduce heat to a simmer, and loosely cover. Cook chicken for about 30 minutes or until chicken is done. (internal temperature of 165 degrees F). Remove chicken to platter, and whisk in the cornstarch/water mixture. Continue to cook until the sauce is thickened. Return chicken to sauce and turn off heat. Garnish with green onions and sesame seeds if desired.

Yield: 4 servings
Serving Size: 2 Thighs, ¼ Sauce
Calories: 321
Fat: 5.4g
Fiber: 0g

Lamb Steak with Shallots and Red Wine Sauce

Lamb Steak with Shallots and Red Wine Sauce

20130712_213418_00___5d8 brown shallots, peeled and quartered but left whole at the root
2 lamb leg steaks, about 175g (6 oz.) each
25g (1 oz.) butter
60ml (4 T.) balsamic vinegar
175ml (6 fl oz.) red wine
150ml beef stock
5ml (1 tsp.) redcurrant jelly [optional]

Simmer the shallots in a pan of water for 2-3 minutes, then drain and set aside. Season the steaks with a little salt and plenty of crushed peppercorns. Heat half the butter in a pan until sizzling, then cook the steaks for 3 minutes on each side for medium or until done to your liking. Remove the steaks and keep warm. While they rest, add the remaining butter to the pan, throw in the shallots, then sizzle in the sticky pan until starting to brown. Add the balsamic vinegar and bubble for a few minutes. Add the wine and boil down until sticky, then add the beef stock and simmer until everything comes together. If you like a bit of sweetness to your sauce, add the jelly and make sure it dissolves completely. Spoon the shallots and sauce over the steaks and serve immediately.

Yield: 2 servings
Calories: 515
Fat: 18.7g
Fiber: 0g

Zucchini Parmesan with Lemon

Zucchini Parmesan with Lemon

2 lbs. small zucchini
1 tsp. olive oil
1 tsp. lemon peel, grated
2 T. grated Parmesan cheese
¼ tsp. black pepper, freshly ground

Cut zucchini in half crosswise, then cut each half into 4 lengthwise sticks. Heat oil in a heavy nonstick skillet over medium high heat. Sauté zucchini and lemon peel about 3 minutes, stirring frequently, until zucchini is lightly browned. Mix in Parmesan cheese and pepper to taste.

Yield: 4 servings

Calories: 72

Fat: 3g

Fiber: 2g

Basil-Tomato Chicken Skillet

Basil-Tomato Chicken Skillet

RU226810_jpg_rendition_largest_ss1 tablespoon olive oil
1 pounds skinless, boneless chicken breast halves, cut into bite-size pieces
2 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 cup quartered fresh mushrooms
1/2 cup chopped onion (1 medium)
3 cups red and/or yellow cherry tomatoes, halved
4 cups fresh spinach
1/4 cup snipped fresh basil
2 tablespoons finely shredded Parmesan cheese

In a 12-inch skillet heat oil over medium-high heat. Add chicken and garlic; cook and stir for 4 to 5 minutes or until chicken is no longer pink. Sprinkle with salt and pepper. Remove from skillet. Add mushrooms and onion to skillet. Cook for 3 to 5 minutes or until mushrooms and onion are tender and lightly browned, stirring occasionally. Return chicken to skillet; stir in tomatoes. Cook about 2 minutes or until heated through. Add spinach and basil; toss just until spinach is wilted. Divide chicken mixture among dinner plates. Sprinkle with cheese.

Yield: 4 servings
Calories: 212
Fat: 6g
Fiber: 3g

Quick Strawberry Watermelon Sorbet

Quick Strawberry Watermelon Sorbet

open-uri20150722-16-1jogjun1/2 cup Cold water
5 cups Seedless watermelon, cut into chunks then frozen
1 1/4 cup Frozen strawberries
3/4 cup Sweetener that measures like sugar (or sweetener to taste)
2 T. Lemon juice (or according to taste)

Place all of the ingredients in a blender or food processor, and blend until smooth. (This may take a few times of scraping down the sides of the blender, and possibly a few extra tablespoons of water of water.)

Yield: 4 servings
Calories: 72
Fat: 0g
Fiber: 2g

Lemon Butter Chicken

Lemon Butter Chicken

IMG_5224edit8 bone-in, skin-on chicken thighs
1 tablespoon smoked paprika
Kosher salt and freshly ground black pepper, to taste
3 tablespoons unsalted butter, divided
3 cloves garlic, minced
1 cup chicken broth
1/2 cup heavy cream
1/4 cup freshly grated Parmesan
Juice of 1 lemon
1 teaspoon dried thyme
2 cups baby spinach, chopped

Preheat oven to 400 degrees F. Season chicken thighs with paprika, salt and pepper, to taste.
Melt 2 tablespoons butter in a large oven-proof skillet over medium high heat. Add chicken, skin-side down, and sear both sides until golden brown, about 2-3 minutes per side; drain excess fat and set aside. Melt remaining tablespoon butter in the skillet. Add garlic, and cook, stirring frequently, until fragrant, about 1-2 minutes. Stir in chicken broth, heavy cream, Parmesan, lemon juice and thyme. Bring to a boil; reduce heat, stir in spinach, and simmer until the spinach has wilted and the sauce has slightly thickened, about 3-5 minutes. Return chicken to the skillet. Place into oven and roast until completely cooked through, reaching an internal temperature of 175 degrees F, about 25-30 minutes. Serve immediately.

Yield: 8 Thighs
Calories: 278
Fat: 22.7g
Fiber: .6g

Apple Chunk Cake

Apple Chunk Cake

1 1pc07 fresh apple cake/4 cup sugar
1/4 cup vegetable oil
2 egg
2 cups flour
1 teaspoon salt
1 teaspoon cinnamon
1 teaspoon baking soda
4 cups apple (diced, chunks)
1/4 cup applesauce
2 cups apple (sliced, to place on cake)

Preheat oven to 350° F. In a large bowl, mix sugar, oil and eggs together. Beat well. In a separate bowl, combine flour, salt, cinnamon, and baking soda. Add to egg batter and mix well. Add apple chunks and applesauce to the batter. Stir to combine. Coat a baking pan with vegetable oil spray, and pour in batter. Bake until done, about 1 hour. Place apple slices on top of apple cake and serve.

Yield: 12 servings
Calories: 240
Fat: 6g
Fiber: 2g

Cuban Picadillo with Chiles and Raisins

Cuban Picadillo with Chiles and Raisins

Picadillo-Stuffed-Chiles-Rellenos31 T. olive oil
1 pound ground beef round
1/2 C. chopped onion
5 cloves garlic, sliced
2 (14.5-ounce) cans diced tomatoes with green chiles
1 (6-ounce) can tomato paste
1/4 C. dry red wine or water
1/4 C. raisins
2 tsp. dried oregano
Salt and black pepper
1/4 C. sliced pimiento-stuffed green olives, optional (see note)
2 tsp. drained capers, optional (see note)

Pour olive oil into a large deep skillet or 4-quart saucepan and heat it over medium-high heat. Crumble in the ground beef and add onion and garlic. Cook, stirring and breaking up the lumps of beef, until beef browns all over, about 3 minutes. Add tomatoes, tomato paste, wine or water, raisins and oregano. Season to taste with salt and pepper. Reduce heat to low, cover pan, and let the picadillo simmer until it thickens, 15 to 20 minutes. Spoon picadillo onto plates (or over yellow rice) and garnish it with green olives and capers, if desired. The green olives and capers can be cooked with the beef and tomatoes, but the Dinner Doctor finds that children don’t care for them and use them as a garnish instead. You can also serve this Cuban equivalent of sloppy Joes in pitas.

Yield: 6 servings
Calories: 432
Fat: 23g
Fiber: 3g

Fat Smash Turkey Tacos

Fat Smash Turkey Tacos

2 whole wheat tortillas
1 T. shredded low fat cheddar cheese
1 T. light sour cream
1/4 C. dark red kidney beans
1 T. diced jalapeno peppers
1/2 C. shredded iceberg lettuce or cabbage
1/4 C. chopped onion
1/2 C. diced tomatoes
1 T. taco seasoning mix
1 T. olive oil

Heat oil in a non-stick skillet over medium heat. Add chopped onion and ground turkey and cook until brown. (If you’re using leftover white meat, cook onions until translucent then add the chopped up turkey meat to heat up.) Add tomatoes, chilis, taco seasoning and undrained kidney beans. (I’ve been told that the “juice” in canned beans can give you gas, so you may want to drain and rinse the beans, then add about 1/4 to 1/2 C. of water.) Cover pan and simmer for 30 to 40 minutes, stirring occasionally. Warm the tortillas in oven or zap them for 15 seconds in the microwave. If you’re using corn tortillas you can gently warm them up in a pan or right on top of the burner. Fill tortillas with meat mixture. Top with shredded lettuce, shredded cheese and sour cream before serving.

Yield: 1 serving
Calories: 546
Fat: 18.2g
Fiber: 7.7g

broccoli and cheese

broccoli and cheese

broccheese6 C. Fresh Broccoli, cut into bite-sized florets
For sauce:
1 C. fat-free evaporated milk
1 T. cornstarch
½ C. shredded cheddar cheese
¼ tsp. Worcestershire sauce
¼ tsp. hot sauce
1 slice whole-wheat bread, diced and toasted (for croutons)

Bring a large pot of water to boil over high heat. Add fresh broccoli, and cook until easily pierced by a fork, about 7–10 minutes. Drain and set aside. In a separate saucepan, combine evaporated milk and cornstarch. Slowly bring to a boil while stirring often. When the milk comes to a boil, remove it from the heat and add the cheese. Continue to stir until the cheese is melted and evenly mixed. Add the Worcestershire and hot sauces, and stir. Pour cheese over hot broccoli. Sprinkle whole-wheat croutons over broccoli and cheese mixture, and serve.

Yield: 4 servings
Calories: 162
Fat: 5g
Fiber: 4g

Red, White, and Green Grilled Cheese

Red, White, and Green Grilled Cheese

1 tsp. garRed-White-Green Grilled Cheese_Page_1lic, minced (about ½ clove)
1 small onion, minced (about½ cup)
2 C. frozen cut spinach, thawed and drained (or substitute 2 bags (10 oz. each) fresh leaf spinach, rinsed)
¼ tsp. ground black pepper
8 slices whole-wheat bread
1 medium tomato, rinsed, cut into 4 slices
1 C. shredded part-skim mozzarella cheese
Nonstick cooking spray

Preheat oven to 400 ºF. Place a large baking sheet in the oven to preheat for about 10 minutes. Heat garlic with cooking spray in a medium sauté pan over medium heat. Cook until soft, but not browned. Add onions, and continue to cook until the onions are soft, but not browned. Add spinach, and toss gently. Cook until the spinach is heated throughout. Season with pepper, and set aside to cool. When the spinach and onions are cool, assemble each sandwich with one slice of bread on the bottom, one tomato slice, ½ cup of spinach mixture, ¼ cup of cheese, and a second slice of bread on the top. Spray the preheated nonstick baking sheet with cooking spray. Place the sandwiches on the baking sheet. Bake for 10 minutes, or until the bottom of each sandwich is browned. Carefully flip sandwiches, and bake for an additional
5 minutes, or until both sides are browned. Serve immediately

Yield: 4 servings
Calories: 254
Fat: 8g
Fiber: 6g

Millet Chili

Millet Chili

1 tablespoon olive oil
1 large white onion, diced
1 green bell pepper, diced
4 cloves of garlic, finely chopped
1 jalapeño pepper, finely chopped
1 teaspoon salt
1 teaspoon ground black pepper
1 teaspoon chili powder
1 teaspoon cumin
1 (15 ounce) can of corn kernels
1 (15 ounce) can dark kidney beans
1 (15 ounce) can light kidney beans
2 (15 ounce) cans of vegetable broth
1 cup millet
1 (6 ounce) can tomato paste
1 (15 ounce) can diced tomatoes
Optional: Shredded cheddar cheese and sour cream as garnish

Warm olive oil in large saucepan. Sauté onions, peppers, garlic, salt, and pepper for 4-5 minutes until the onions become translucent. Add in corn, beans, broth, spices, and bring to a low boil. Add millet and stir. Cover, reduce heat to medium low and simmer for 30 minutes. Remove lid, add diced tomatoes and tomato paste, and stir. Chili is ready to serve, but additional simmering will improve flavor. Serve with shredded cheddar or sour cream on top.

Yield: 8 servings
Calories: 210
Fat: 2.5g
Fiber: 7g

Orange Delight Juice

Orange Delight Juice

orange-smoothie-ck-549759-x1 cup orange juice
½ banana
1 cup apple juice
1 teaspoon honey
1 dash cinnamon
1 cup crushed ice

Blend at high speed in blender until frothy.

Yield: 4 servings
Calories: 70
Fat: 0g
Fiber: 0g

Greens with Pears, Grapes and Candied Pecans

Greens with Pears, Grapes and Candied Pecans

2 pieces TJ jarred Pear Halves in White Grape Juice
½ C. Red Grapes
¼ C. Candied Pecans
3oz. Baby Spring Mix (or other salad greens)

1 T. White Balsamic
1 tsp. Lemon Juice
½ T. Honey
2 T. EVOO
1/8 tsp. Salt
Pinch Black Pepper

Whisk vinaigrette ingredients together; refrigerate. In another container, toss pears and grapes; sprinkle with pecans. Top with salad leaves. Cover (without mixing in salad greens) and place in fridge until ready to eat. Remove salad and dressing from fridge 10 minutes before serving. Just before eating, place salad in a large cup or bowl, pour dressing over the top; toss gently.

Yield: 2 servings
Calories: 336
Fat: 16g
Fiber: 3g

Chicken Marsala

Chicken Marsala

chickenm1/8 tsp. black pepper
1/4 tsp. salt
1/4 C. flour
4 (5 oz. total) chicken breasts, boned, skinless
1 T. olive oil
1/2 C. Marsala wine
1/2 C. chicken stock, fat skimmed from top
1/2 lemon, juice only
1/2 C. mushrooms, sliced
1 T. fresh parsley, chopped

Mix together pepper, salt, and flour. Coat chicken with seasoned flour. In heavy-bottomed skillet, heat oil. Place chicken breasts in skillet and brown on both sides, then remove and set aside. To skillet, add wine and stir until heated. Add juice, stock, and mushrooms. Stir, reduce heat, and cook for about 10 minutes, until sauce is partially reduced. Return browned chicken breasts to skillet. Spoon sauce over chicken. Cover and cook for about 5–10 minutes or until chicken is done. Serve sauce over chicken. Garnish with chopped parsley.
Yield: 4 servings
Calories: 285
Fat: 8g
Fiber: 1g

Fruity French Toast

Fruity French Toast

startoast2 eggs
¼ teaspoon ground cinnamon
1 tablespoon milk
6 slices whole wheat bread
3 teaspoons thinly sliced fruit,
Berries or low-sugar fruit preserves
6 ounces skim milk cheese (queso fresco) or goat cheese, thinly sliced
1 cup fresh fruit, sliced or diced
1 cooking spray

In a bowl large enough to dip the bread, whisk the eggs, cinnamon and milk together. Cut each piece of bread into 4 pieces with a knife or cookie cutter. Dip the bread in the egg mixture, moistening both sides. Heat a non-stick pan and coat with cooking spray. Cook the bread for 2 – 3 minutes on each side until golden brown. Spread fruit on one side of each slice of bread. Place cheese on top of the fruit. Cover with a second piece of bread. Repeat with remaining bread, cheese and fruit. Serve with fruit.

Yield: 6 servings
Calories: 147
Fat: 5g
Fiber: 2g

Baked B-B-Q Meatballs

Baked B-B-Q Meatballs

1e72784bae313667734bd98705b705042 pounds ground beef
¾ cup rolled oats
1 cup non-fat milk
3 teaspoons dried onion flakes
1 teaspoon salt
½ teaspoon pepper
all-purpose flour

Sauce:
2 tablespoons sugar
2 tablespoons Worcestershire sauce
1 cup ketchup
½ cup water
3 tablespoons vinegar
6 tablespoons dried onion flakes

Preheat oven to 350ºF. Combine ingredients and form into small balls. Roll in flour and brown in a skillet. Place meatballs in baking dish. Combine all ingredients for sauce and pour over meatballs. Bake at 350ºF for 30 to 40 minutes.

Yield: 10 servings
Calories: 320
Fat: 18g
Fiber: 0g

Cocoa-Spiced Beef Tenderloin with Pineapple Salsa

Cocoa-Spiced Beef Tenderloin with Pineapple Salsa

cocoa-spiced-beef½ T. vegetable oil
1 beef tenderloin roast (16 oz)

For salsa:

½ C. canned diced pineapple, in fruit juice, chopped into small pieces
¼ C. red onion, minced
2 tsp. fresh cilantro, rinsed, dried, and chopped (or substitute ¼ tsp. dried coriander)
1 T. lemon juice

For seasoning:

1 tsp. ground black pepper
1 tsp. ground coriander
1 T. ground cinnamon
¼ tsp. ground allspice
1 T. cocoa powder (unsweetened)
2 tsp. chili powder
¼ tsp. salt

Preheat oven to 375 ºF. For the salsa, combine all ingredients and toss well. Let sit for 10–15 minutes to marinate while preparing the seasoning and cooking the meat. For the beef tenderloin seasoning, combine all ingredients. Lightly oil the tenderloin and spread an even layer of the dry seasoning over the entire roast. Place the seasoned roast on a roasting or broiling pan and roast for 10–15 minutes (to a minimum internal temperature of 145 ºF). Let cool for 5 minutes before carving into 16 slices (1 ounce each). Serve four slices of the tenderloin with ¼ cup salsa on the side.

Yield: 4 servings
Calories: 215
Fat: 9g
Fiber: 2g

Greek-Style Flank Steak with Tangy Yogurt Sauce

Greek-Style Flank Steak with Tangy Yogurt Sauce

greekstea1 beef flank steak (12 oz.)

For marinade:
¼ C. lemon juice
1 T. olive oil
2 tsp. fresh oregano, rinsed, dried, and chopped (or ½ tsp. dried)
1 T. garlic, minced (about 2–3 cloves)

For yogurt sauce:
1 C. cucumber, peeled, seeded, and chopped
1 C. nonfat plain yogurt
2 T. lemon juice
1 T. fresh dill, rinsed, dried, and chopped (or 1 tsp. dried)
1 T. garlic, minced (about 2–3 cloves)
½ tsp. salt

For the marinade, combine lemon juice, olive oil, oregano, and garlic in a large bowl. Lay steak in a flat container with sides and pour marinade over the steak. Let the steak marinate for at least 20 minutes or up to 24 hours, turning several times. Combine all the ingredients for the yogurt sauce. Set yogurt sauce aside for at least 15 minutes to blend flavors. (Sauce can be prepared up to 1 hour in advance and refrigerated.) Preheat oven broiler on high temperature, with the rack 3 inches from heat source. Broil steak for about 10 minutes on each side (to a minimum internal temperature of 145 ºF). Let cool for 5 minutes before carving. Slice thinly across the grain into 12 slices (1 ounce each). Serve three slices of the steak with ½ cup yogurt sauce on the side.

Yield: 4 servings
Calories: 181
Fat: 7g
Fiber: 0g

Spanish Style Shrimp Stew

Spanish Style Shrimp Stew

1 T. olive oil
1 T. garlic, minced (about 2–3 cloves)
1 C fennel (about 1 bulb, outer layers removed), rinsed and diced (or substitute leek or onion)
2 cans (14½ oz. each) no-salt-added diced tomatoes
1 C low-sodium chicken broth
2 lb. new (red) potatoes, rinsed and quartered (about 2 C)
12 oz. large shrimp, peeled and deveined (about 24 pieces)
2 T. fresh oregano, rinsed, dried, and chopped (or 2 tsp dried)
2 T. lemon juice
2 T. fresh basil, rinsed, dried, and chopped (or 2 tsp dried)
¼ tsp salt
¼ tsp ground black pepper

Heat olive oil in a large sauté pan. Add garlic and fennel, and cook on medium heat, stirring often, until the fennel pieces begin to soften, about 5–7 minutes. Add tomatoes, chicken broth, and potatoes, and bring to a boil. Lower temperature to a gentle simmer, and cook until the potatoes begin to soften, about 10 minutes. Add shrimp, oregano, lemon juice, and basil, and mix gently. Continue to simmer until the shrimp are pink and fully cooked, about 5 minutes (to a minimum internal temperature of 145 °F). Add salt and pepper.

Yield: 4 servings
Serving Size: 1½ cups stew (each serving to include about six shrimp)
Calories: 211
Fat: 5g
Fiber: 4g

Teriyaki-Glazed Salmon with Stir-Fried Vegetables

Teriyaki-Glazed Salmon with Stir-Fried Vegetables

salmon-stir-fry-veggies2 T. light teriyaki sauce
¼ C mirin (or sweet rice wine)
2 T. rice vinegar
2 T. scallions (green onions), rinsed and minced
1½ T. ginger, minced (or 1 tsp ground)
12 oz. salmon fillets, cut into 4 portions (3 oz. each)

1 bag (12 oz.) frozen vegetable stir-fry
½ T. peanut oil or vegetable oil
½ T. garlic, minced (about 1 clove)
1 T. ginger, minced (or 1 tsp ground)
1 T. scallions (green onions), rinsed and minced
1 T. lite soy sauce

Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes). Set aside. Preheat oven to 350 ºF. Combine teriyaki sauce, mirin, rice vinegar, scallions, and ginger. Mix well. Pour over salmon, and marinate for 10–15 minutes. Remove salmon from the marinade, and discard unused portion. Place salmon on a baking sheet, and bake for 10–15 minutes or until fish flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 °F). Meanwhile, heat oil in a large wok or sauté pan. Add garlic, ginger, and scallions, and cook gently but do not brown, about 30 seconds to 1 minute. Add thawed vegetables, and continue to stir fry for 2–3 minutes or until heated through. Add soy sauce.

Yield: 4 servings
Serving Size: one piece of salmon with 1 cup of vegetables
Calories: 253
Fat: 11g
Fiber: 3g

Pork Mignons with French Applesauce

Pork Mignons with French Applesauce

pork-mignons1 pair pork tenderloins (about 2 lb)
¼ tsp. salt
1/8 tsp. ground black pepper
2 medium apples, rinsed and cored, but not peeled (try Golden Delicious or Rome)
2 T. dark seedless raisins
2 T. walnuts, broken into coarse pieces
½ tsp cinnamon
Cooking spray

Preheat oven broiler on high temperature, with the rack 3 inches from heat source. Cover broiler pan with aluminum foil for easy cleanup. Spray foil lightly with cooking spray. Set aside. Cut 8 slices (pork rounds), each 1½ inches thick, from the center of the pair of pork tenderloins. Refrigerate or freeze the ends for another use. Place pork rounds on the foil-covered broiler pan. Sprinkle with salt and pepper. Set aside a few minutes while broiler heats. Meanwhile, heat ½ cup water to boiling in a medium nonstick pan. Slice cored apples from top to bottom in ¼-inch wide pieces. Add apples, raisins, walnuts, and cinnamon to boiling water. Reduce heat to medium. Cover. Simmer, stirring occasionally, until apples are soft and easily pierced with a fork. Set aside until pork is cooked. Broil pork for 5–10 minutes per side (to a minimum internal temperature of 160 °F). To serve, place two pork rounds on each dinner plate. Top with one-fourth of the applesauce.

Yield: 4 servings
Calories: 250
Fat: 9g
Fiber: 3g

Zippy Yams and Bok Choy

Zippy Yams and Bok Choy

Yams & Bok Choy2 small yams, cut into bite-size chunks
1 onion, quartered and sliced
2 large garlic cloves, minced
1 tablespoon Worcestershire sauce
1/2 teaspoon Thai chili paste
2 small heads bok choy, finely sliced
juice of 1/2 lemon

Put yams in a deep skillet and just cover them with water. Cover skillet and boil yams for 5 to 10 minutes, until soft when pierced with a fork. Add onion and garlic and continue to simmer until about half of the water has boiled away. Add vegetarian Worcestershire sauce, chili paste, and bok choy. Simmer until bok choy is soft. Sprinkle lemon juice over the mixture and serve.

Yield: 4 servings
Calories: 88
Fat: .6g
Fiber: 5g

Savory Salmon & Chèvre Cheesecake

Savory Salmon & Chèvre Cheesecake

½ ounce Parmesan, grated
1 ounce white bread (about 1 slice), quartered
6 ounces shallots, peeled
1 tablespoon + 1 teaspoon unsalted butter, divided
1 pound reduced-fat cream cheese, cut into 1-inch pieces, at room temperature
10 ounces chèvre, cut into 1-inch pieces
3 large eggs
1 tablespoon cornstarch
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
2 teaspoons dill weed
2 ounces smoked salmon, diced

In Food Processor fitted with the metal blade, start the machine and add the cheese and bread through the small feed tube. Process until mixture becomes fine crumbs, about 30 seconds; remove and reserve. Place shallots in the work bowl; pulse until finely chopped. Heat 1 tablespoon of butter in a 10-inch skillet over medium heat. Cook chopped shallots until softened, 3 to 4 minutes; reduce heat to low and cook until golden and caramelized, about 20 to 25 minutes. Let cool. Coat a 6-inch springform pan with the remaining 1 teaspoon butter; dust with breadcrumbs / cheese mixture to coat. Place cream cheese and chèvre in a medium bowl. Using a hand mixer, mix on low speed until smooth. Add eggs, cornstarch, salt, pepper and dill weed. Transfer the cream cheese mixture to the prepared springform pan. Top cream cheese mixture with diced smoked salmon and cooled caramelized shallots. Wrap the outside of the pan with a sheet of extra-strength aluminum foil so that the foil comes up the sides of the pan but does not go above the rim. Place the cooking rack in the ceramic pot of the Cuisinart Slow Cooker. Add 3 cups hot water to the ceramic pot. Place the cheesecake on the rack. Set on High and cook for 2 hours. Allow cheesecake to rest in slow cooker for 30 minutes on Warm. Remove cheesecake from slow cooker and discard foil. Place cheesecake on a rack to cool. Cover and refrigerate for a minimum of 8 hours before serving. Before serving, run a sharp knife around the edges to loosen and carefully remove the sides of the springform pan. Serve as a cheese spread with crackers, pita or bagel chips, or arrange thin slices on a green salad dressed with lemon vinaigrette.

Yield: 16 appetizers servings
Calories: 158
Fat: 11g
Fiber: 0g

Steak and Chickpea Stir Fry

Steak and Chickpea Stir Fry

steakchickpea8 oz. boneless sirloin steak, trimmed and cut into strips
1 (15-oz.) can chickpeas, drained and rinsed
7 Tp. water
1 Tp. cornstarch
1/2 red bell pepper, cut into strips
1/2 green bell pepper, cut into strips
1 Tp. garlic, minced
1/2 tsp. ground ginger
1/4 tsp. red pepper flakes
1/4 c. teriyaki basting sauce
2 T. soy sauce

Heat a large skillet over medium heat. Coat pan with nonstick cooking spray; add steak strips. Fry for 5 minutes or until steak is fully cooked. Transfer to plate. Mix cornstarch and 3 tablespoons water; add chickpeas, remaining water, peppers, garlic, ginger, red pepper flakes, soy sauce and teriyaki sauce to pan and cook for 5 minutes. Return beef to vegetable mixture and toss to coat. Serve over rice noodles or brown rice.

Yield: 4 servings
Calories: 230
Fat: 2.5g
Fiber: 2g

Spinach Risotto with Roquefort

Spinach Risotto with Roquefort

Light cooking tip: Give a dish pungent flavor without a lot of fat by adding a little bit of rich, high-quality cheese. Notes: Cary Neff, executive chef at Miraval Life in Balance Resort and Spa near Tucson, describes a healthful style of cooking in his book, Conscious Cuisine (Sourcebooks, Naperville, IL, 2002). This green risotto is adapted from one of his recipes. Serve it with grilled salmon or chicken breasts or increase the portion size and make it an entrée.

1/2 cup chopped onion risotto-su-642315-x
1 teaspoon minced garlic
1/4 teaspoon olive oil
1 cup arborio or other short- or medium-grain white rice
3 to 4 cups hot spinach broth
1 tablespoon Roquefort or other blue cheese
Sea or kosher salt
Fresh-ground pepper
Finely shredded lemon peel (optional)

In a 2- to 3-quart nonstick pan over medium-high heat, mix onion, garlic, and olive oil. Add rice and stir until onion is barely limp, 2 to 3 minutes. Stir in 1 cup spinach broth and bring to a simmer, then reduce heat to maintain simmer and stir until liquid is absorbed, 2 to 3 minutes. Add 2 more cups broth, 1/2 cup at a time, stirring after each addition until liquid is absorbed and rice is tender but still has a slight bite, 20 to 25 minutes total. If rice isn’t quite done, add more broth and stir until risotto is creamy. Crumble cheese into risotto and stir until blended. Season with salt and pepper to taste. Garnish with lemon peel.

Yield: 6 servings
Calories: 139
Fat: 1.3g
Fiber: 2.8g

Pigs in a Blanket with Cranberry-Mustard Dipping Sauce

Pigs in a Blanket with Cranberry-Mustard Dipping Sauce

Rich, crispy puff pastry makes an elegant wrapper for cocktail franks, and the easy sauce of cranberry and Dijon mustard is a wonderful seasonal accompaniment.

pigs1 (14-ounce) package frozen puff pastry, thawed but very cold
All-purpose flour for rolling dough
1 (12-ounce) package (about 28) cocktail franks
1 large egg whisked with 1 teaspoon water
3/4 cup prepared cranberry sauce
1/4 cup Dijon mustard

Preheat oven to 400°F and line a baking sheet with parchment paper. Unwrap puff pastry and place on a well-floured surface. Pass a rolling pin over the pastry a few times to even out any bumps and make it just slightly thinner. Using a sharp knife or pizza wheel, cut into 3-inch-wide strips, then cut each strip into 1½-inch sections. You’ll need 28 pieces. (You may not need all the pastry; you can refreeze what you don’t use.) Wrap each cocktail frank in a strip, rolling it so just the tips of the franks stick out. Use your fingers to moisten the edge of the pastry with a little water and press gently to seal the edges. Place seam-side down on the baking sheet and freeze for 10 minutes. Remove the baking sheet from the freezer. Brush the tops of the pastry with egg whisked with water. Bake until dough is puffed and deeply browned, about 20 minutes. Meanwhile, combine cranberry sauce, mustard and 3 tablespoons water in a blender until very smooth. Serve the cocktail franks warm with the cranberry sauce on the side for dipping. Note: You can make and freeze the pigs up to a month ahead if you like; leave them unbaked on the baking sheet in the freezer until completely frozen (1 to 2 hours) and then transfer to a freezer bag or container. Brush with egg wash and bake right from their frozen state.

Yield: 8 servings (3 pieces each)
Calories: 260
Fat: 16g
Fiber: 1g

Mango & Jicama Salad with Habanero Vinaigrette

Mango & Jicama Salad with Habanero Vinaigrette

Light cooking tip: Start with ingredients that are naturally low in fat, and spice them up with low-fat seasonings (chilies have a lot of power in this department). Notes: Executive chef Marc Lippman at Las Ventanas al Paraiso in Los Cabos, Mexico, created this stylish salad. If mangoes aren’t available, substitute peeled fresh pineapple. Cut the fruit and jicama into same-size slices and stack them.

2 firm-ripe mangoes (1 1/4 lb. each) mango-salad-su-642317-x
1 jicama (about 1 1/2 lb.)
Habanero vinaigrette (recipe follows)
1 cup fresh cilantro, Italian parsley, and/or mint leaves, rinsed and crisped
1 teaspoon extra-virgin olive oil
Salt and pepper

With a small, sharp knife, peel mangoes. One at a time, set fruit on one narrow edge on a board and cut 1/8-inch-thick slices off each side down to the pit. Save remaining fruit around pits for another use. Cut peel off jicama and discard. Lay jicama on board, flattest side down, and cut into 1/8-inch-thick ovals. Trim slices, if necessary, to match size of mango slices, about 2 by 4 inches. Pour habanero vinaigrette into a rimmed plate. Dip a jicama slice in dressing, turning to coat and letting excess drain back into plate; set jicama on a separate plate. Lay a mango slice on top (if slices aren’t perfect, fit pieces together to cover). Repeat to stack a total of four jicama and four mango slices. Coat remaining jicama slices and layer with mango slices to make three more servings. Drizzle remaining dressing equally over stacks. In a small bowl, mix cilantro with olive oil and salt and pepper to taste. Mound equally on stacks.

Habanero Vinaigrette: Rinse 1 fresh habanero chili (about 1/4 oz.). Wearing rubber gloves, stem, seed, devein, and finely mince chili; you should have about 1 1/2 tablespoons. In a small bowl, mix 2 teaspoons of the minced chili, 1/3 cup fresh orange juice, 2 tablespoons fresh lime juice, and 1 tablespoon extra-virgin olive oil. With a small, sharp knife, cut ends off 2 limes (3 oz. each); cut off peel, including white pith. Holding limes over bowl of dressing, cut between membranes and fruit to release segments and drop them into bowl. Mix gently and add salt and more chili to taste, if desired.

Yield: 4 servings
Calories: 186
Fat: 5.2g
Fiber: 9g

Grilled Salmon Salad with Raspberry Vinaigrette

Grilled Salmon Salad with Raspberry Vinaigrette

You may as well call this an “antioxidant salad,” because in addition to bursting with summery colors and flavors, it’s full of phytonutrient rich produce like raspberries, soybeans, and tomatoes.

1/4 cup walnut halves (1 oz.) salmon-salad-su-642320-x
12 asparagus spears (8 to 10 oz. total) or broccoli florets (1 in. wide and 3 in. long)
4 pieces (4 oz. each) boned salmon fillet
Spice rub (recipe follows)
3 heads (8 oz. each) Belgian endive
2 cups mixed baby salad greens, rinsed and crisped
1 dozen cherry tomatoes (1 in. wide; 8 oz. total), rinsed, stemmed, and halved
1/2 cup chopped red onion
Raspberry vinaigrette (recipe follows)
1 cup raspberries, rinsed
1/2 cup shelled cooked fresh or thawed frozen soybeans (see notes)
4 pumpernickel rolls

Bake nuts in a 9-inch pie or cake pan in a 350° regular or convection oven until golden beneath skins, shaking pan once, 7 to 9 minutes. Meanwhile, in a 10- to 12-inch frying pan over high heat, bring about 1 inch water to a boil. Rinse asparagus and snap off tough stem ends. Add asparagus or broccoli to pan and boil, uncovered, until bright green and barely tender when pierced, 2 to 3 minutes. Drain; rinse with cold water until cold. Rinse salmon and pat dry. Coat flesh sides equally with all the spice rub. Lay fish, coated side down, on a grill over hot coals or high heat on a gas grill (you can hold your hand at grill level only 2 to 3 seconds); close lid on gas grill. Cook fish, turning once, until opaque but still moist-looking in center of thickest part (cut to test), 7 to 9 minutes total. Transfer to a plate. Rinse Belgian endive; trim off and discard discolored ends. Set aside 12 leaves; cut remaining leaves crosswise into 1/4-inch-wide slices and place in a bowl. Add salad greens, tomatoes, onion, and 1/4 cup raspberry vinaigrette; mix gently. Arrange asparagus and whole endive leaves equally around edges of plates. Mound salad mixture equally in center of plates; top with warm salmon. Sprinkle servings equally with walnuts, raspberries, and soybeans. Drizzle remaining vinaigrette over the top. Serve with pumpernickel rolls.

Spice rub: In a blender, whirl 1 tablespoon each coriander seeds and fennel seeds and 1 1/2 teaspoons each dried thyme and black peppercorns until finely ground. Makes about 3 tablespoons.

Raspberry vinaigrette: In a small bowl, whisk together 3 tablespoons raspberry vinegar, 2 tablespoons extra-virgin olive oil, 1 tablespoon walnut oil (optional), and 1 1/2 teaspoons Dijon mustard. Add salt and pepper to taste. Makes about 1/2 cup.

Yield: 4 servings
Calories: 571
Fat: 28g
Fiber:13g

Spinach-Mushroom-Sausage Pierogi Bake

Spinach-Mushroom-Sausage Pierogi Bake

p_RU1994051 16 -ounce package frozen potato pierogies
1 small onion, chopped
1 tablespoon olive oil
4 cooked chicken sausages, sliced (12 ounces total)
1 8 -ounce package sliced button mushrooms
1 clove garlic, minced
1 10 -ounce package frozen chopped spinach, thawed and squeezed dry
1 3 -ounce package cream cheese, cut up
1/4cup chicken broth
1/2teaspoon salt
1/4teaspoon ground black pepper
1/2cup shredded mozzarella cheese (2 ounces)

Place the frozen pierogies in a 2-quart rectangular baking dish; set aside. In a large saucepan cook the onion in hot oil for 2 to 3 minutes or until just tender. Stir in the sliced sausage, mushrooms and garlic. Cook and stir 3 minutes more. Add the spinach, cream cheese, chicken broth, salt and pepper. Cook and stir over medium heat to melt cream cheese. Pour the sausage mixture over the pierogies in the baking dish. Sprinkle with mozzarella cheese. Bake, uncovered, in a 400 degrees F oven about 30 minutes or until lightly browned and heated through.

Yield: 6 servings
Calories: 339
Fat: 18g
Fiber: 2g

Grilled Portabellas with Couscous

Grilled Portabellas with Couscous

Light Cooking Tip: Healthy whole-grain foods tend to be slightly darker than their more processed counterparts; set them off with vivid color to increase appeal. Notes: Executive chef Michel Stroot at the Golden Door in Escondido, California, fills grilled portabella mushrooms with whole-wheat couscous and rings them with bright red and yellow bell pepper sauces (you can use just one color if you like). He tops them with grilled asparagus; green onions work well in the winter.

4 portabella mushroom caps (4 to 5 in. wide, 4 to 6 oz. each) portabellas-su-642312-x
8 green onions
2 tablespoons olive oil
2 teaspoons lemon juice
4 teaspoons balsamic vinegar
1/4 teaspoon fresh-ground pepper
3/4 cup vegetable stock (or used canned broth)
1/2 cup whole-wheat couscous
2 tablespoons minced parsley or fresh basil leaves
About 1 cup pepper coulis
Salt

Trim off and discard any stems from mushroom caps; gently rinse caps and drain well. Rinse green onions; trim off and discard ends. In a small bowl, mix olive oil and lemon juice. Brush smooth sides of mushroom caps and the green onions with oil mixture. Lay mushrooms, smooth side down, and green onions on a grill over hot coals or high heat on a gas grill (you can hold your hand at grill level only 2 to 3 seconds); close lid if using a gas barbecue. Turn onions as needed until lightly browned on all sides, 2 to 3 minutes total. With tongs, transfer to a plate. Cook mushrooms without turning until they are limp and begin to release their juices, 3 to 5 minutes. With a wide spatula, transfer, smooth side down, to a 9- by 13-inch baking pan. Drizzle mushrooms evenly with vinegar and sprinkle with pepper. Add 1/4 cup vegetable stock to pan. Cover and bake in a 300° regular or convection oven until hot, 5 to 10 minutes. Meanwhile, in a 1- to 2-quart pan over high heat, bring remaining 1/2 cup stock to a boil. Stir in couscous. Cover and remove from heat. Let stand until liquid is absorbed, about 5 minutes. Fluff couscous with a fork. If it seems too dry, stir in 3 to 5 tablespoons liquid from mushroom caps. Stir in parsley. Set mushrooms, smooth side down, on plates. Top equally with couscous. Spoon pepper coulis equally around mushrooms and garnish with green onions. Add salt to taste.

Yield: 4 servings
Calories: 220
Fat: 8.4g
Fiber: 4.5g

Egg & Vegetable Wrap

Egg & Vegetable Wrap

Light cooking tip: Cook vegetables briefly, to keep them crisp, and combine many for a variety of flavors and textures. Use refrigerated egg substitute or all egg whites instead of whole eggs to cut saturated fat in scrambles. Notes: This colorful wrap from executive chef Guido Ulmann at the Hilton Hawaiian Village Beach Resort & Spa in Honolulu makes a great brunch, lunch, or light supper entrée. He uses red or green tortillas, but any kind of the same size will do.

8 ounces firm tofu egg-wrap-su-642319-x
2 Roma tomatoes (6 oz. total)
1 tablespoon olive oil
1 cup thinly slivered zucchini (1/4 in. by 3 in.)
1 cup thinly slivered red bell pepper (1/4 in. by 3 in.)
1 cup thinly sliced green onions
1 cup thinly sliced spinach leaves
1 tablespoon thinly sliced fresh basil leaves
1 1/2 cups pasteurized egg product (such as Egg Beaters) or egg whites
Salt and pepper
4 flour tortillas (10 in. wide; see notes)
2 cups mixed baby salad greens (about 2 oz.), rinsed and crisped
1/2 to 1 cup marinara sauce, purchased or homemade, heated

Rinse tofu and cut into 1/2-inch cubes; drain well and gently pat dry. Rinse and core tomatoes; halve lengthwise, then slice lengthwise. Set a 10- to 12-inch nonstick frying pan over high heat. When hot, add oil, zucchini, and bell pepper; stir often for 1 minute. Add tofu and tomatoes and stir until hot, 1 to 2 minutes. Add green onions, spinach, and basil; stir until wilted, about 1 minute. Add egg product and stir just until softly set, about 1 minute. Remove from heat and add salt and pepper to taste. Meanwhile, wrap tortillas in plastic wrap and heat in a microwave oven on full power (100%) just until steaming, 30 to 45 seconds. Spoon a fourth of the vegetable-egg mixture along one side of each tortilla, about 1 inch from front and to within 1 inch of side edges. Fold front edge over filling, then roll up tightly like a burrito. Cut each wrap in half diagonally or into fourths and set on a dinner plate. Garnish with salad greens and hot marinara sauce, or offer sauce to add to taste.

Yield: 4 servings
Calories: 391
Fat: 14g
Fiber: 4.5g

Mixed Beans with Hoisin Vinaigrette

Mixed Beans with Hoisin Vinaigrette

mixed-beans-su-642318-xLight cooking tip: Combine several legumes – a low-fat source of protein – for layers of flavor. Notes: Executive chef Reed Groban of Willow Stream Spa at the Fairmont Scottsdale Princess in Arizona uses hoisin sauce to add zest to beans. The sauce is available in most well-stocked supermarkets.

6 ounces green beans
1 red bell pepper (about 6 oz.)
1 tablespoon Asian (toasted) sesame oil
1 tablespoon chopped garlic
1 cup cooked dried garbanzos or canned garbanzos (rinsed and drained)
1 cup cooked dried small white beans or canned beans (rinsed and drained)
1/3 cup thinly sliced green onions
Hoisin vinaigrette (recipe follows)
1 tablespoon chopped fresh cilantro

Rinse green beans and trim off stem ends; cut beans into about 3-inch lengths. Rinse, stem, and seed bell pepper; cut lengthwise into thin slivers about 3 inches long. Set a 10- to 12-inch frying pan over medium-high heat. When pan is hot, add green beans and 3 tablespoons water; cover and cook until beans are bright green, 3 to 4 minutes. Add 1 teaspoon sesame oil, bell pepper, and garlic; stir until pepper begins to soften, about 2 minutes. Add garbanzos, white beans, green onions, and hoisin vinaigrette. Stir until garbanzos and white beans are hot, about 2 minutes. Stir in remaining 2 teaspoons sesame oil. Pour into a serving bowl and sprinkle with cilantro. Hoisin vinaigrette. In a blender or food processor, whirl 1/3 cup rice vinegar, 1 1/2 tablespoons hoisin sauce, 1 1/2 tablespoons water, and 2 teaspoons chopped fresh ginger until smooth. Makes about 1/2 cup.

Yield: 6 servings
Calories: 137
Fat: 3.2g
Fiber: 3.9g

Chicken with Fig Sauce

Chicken with Fig Sauce

Light cooking tip: Use dried fruit as the base for a flavorful sauce for braised poultry. Notes: John C. Klock, M.D., of Holistica Hawaii Preventative Medicine Center teaches clients how to cook healthfully with dishes like this chicken.

6 dried Black Mission figs
1 cup fat-skimmed chicken broth
1 teaspoon ground coriander
1 teaspoon dry mustard
4 boned, skinned chicken breast halves (4 to 6 oz. each)
1 tablespoon olive oil
1 onion (about 8 oz.), peeled and chopped
1 tablespoon all-purpose flour
1/3 cup dry sherry
1/4 cup balsamic vinegar
Thinly sliced fresh chives
Salt and pepper

Cut figs into quarters and place in a small bowl; cover with hot water and soak until soft, about 15 minutes. Lift figs from liquid and place in a blender or food processor. Add 1/3 cup of the soaking liquid (discard remainder) and the broth, coriander, and dry mustard; whirl until smooth. Rinse chicken and pat dry. Set a 10- to 12-inch nonstick frying pan over high heat. When hot, add 1 1/2 teaspoons olive oil and tilt pan to coat bottom. Add chicken in a single layer and cook, turning once, until browned on both sides, 4 to 6 minutes total. Transfer to a plate. Reduce heat to medium-high. Add remaining 1 1/2 teaspoons oil and onion; stir often until onion is limp and beginning to brown, 2 to 3 minutes. Add flour and stir to coat onion. Add fig mixture and stir until boiling. Return chicken to pan. Cover and simmer over low heat until chicken is no longer pink in center of thickest part (cut to test), 5 to 7 minutes. With tongs, transfer chicken to plates. Stir sherry into sauce. If desired for a smoother sauce, pour through a fine strainer into a bowl. Spoon sauce equally over chicken, then drizzle each portion with 1 tablespoon vinegar. Sprinkle with chives and add salt and pepper to taste.

Yield: 4 servings
Calories: 255
Fat: 5.2g
Fiber: 2.2g

Halibut Steamed with Ginger, Orange & Lime

Halibut Steamed with Ginger, Orange & Lime

Take some light cooking cues from a spa chef and steam halibut, or another mild white fish, over a fragrant broth made with orange juice, a splash of lime, and fresh ginger. Once the fish is cooked, the sauce is reduced and thickened with cornstarch. Also combine fresh and dry versions of an ingredient – fresh and ground ginger, for instance – to intensify the flavor.

ginger-halibut-su-637678-x

3 cups orange juice
1/3 cup lime juice
1 tablespoon ground ginger
4 pieces (4 oz. each) boned, skinned halibut fillet
1 tablespoon cornstarch
2 teaspoons minced fresh ginger
Salt
Cayenne
Asian chili oil (optional)
Thin shreds lime peel (green part only)

In the bottom of an 11- to 12-inch-wide steamer or in a deep 5- to 6-quart pan, combine orange juice, lime juice, and ground ginger. Set a nonstick or oiled rack at least 1 inch above surface of juice (elevate, if necessary, on the rim of a cheesecake pan or three clean, empty 2- to 3-in.-tall cans with both ends removed). Cover pan and bring juice to a boil over high heat. Rinse fish. Set pieces slightly apart on rack over boiling juice; cover pan and reduce heat to medium. Steam until fish is barely opaque but still moist-looking in center of thickest part (cut to test), 8 to 10 minutes. Lift out rack. With a wide spatula, lift fish from rack and set on a warm plate; cover to keep warm. Increase heat to high and boil pan juices, uncovered, until reduced to about 1 1/2 cups, 10 to 12 minutes. In a small bowl, mix cornstarch with 3 tablespoons water. Add mixture, along with fresh ginger, to reduced pan juices; stir until boiling. Add salt and cayenne to taste. Divide sauce evenly among four dinner plates. Lay a piece of fish in sauce on each plate. Garnish each portion with a few drops of chili oil and shreds of lime peel.

 

Yield: 4 servings

Calories: 226

Fat: 2.8g

Fiber: .4g

 

Pepper Coulis

Pepper Coulis

Notes: Executive chef Michel Stroot at the Golden Door uses red and yellow pepper coulis side by side in plate presentations to add color, moisture, texture, and flavor. If you’re in a hurry, instead of roasting fresh peppers, you can use 1 1/4 cups rinsed, drained canned roasted peppers. You can make the coulis ahead of time; cover and chill up to 3 days or freeze up to 6 months.

“Be sure to eat a variety of foods to keep your palette interested.”

coulis

1 red or yellow bell pepper (about 10 oz.)
1 tablespoon water
1 teaspoon olive oil
salt to taste
cayenne pepper to taste

Rinse 1 red or yellow bell pepper (about 10 oz.); pat dry. Set pepper in a 9-inch pie or cake pan and broil 3 to 4 inches from heat, turning as needed, until charred on all sides, about 15 minutes total. Let cool. With a small, sharp knife, remove and discard skin, stem, and seeds. Coarsely chop pepper and place in a blender or food processor. Add 1 tablespoon water and 1 teaspoon olive oil; whirl until smooth. Add salt and cayenne to taste. If coulis is thicker than desired, thin with 1 to 2 more tablespoons water.

Yield: 4 servings
Serving Size: ¼ C.
Calories: 26
Fat: 1.2g
Fiber: .9g

Vegetable Stock

Vegetable Stock

Notes: A fresh vegetable broth or stock is a staple for most spa kitchens. This all-purpose version comes from executive chef Cary Neff at Miraval Life in Balance Resort and Spa. Cool, cover, and chill it up to 1 week or freeze up to 6 months.


“remember, there are no bad foods, just bad portion sizes and frequency of consumption”

1 leek (about 12 oz.)
3 onions (1 1/2 lb. total), peeled and chopped
3 carrots (12 oz. total), scrubbed and chopped
2 stalks celery (4 oz. total), rinsed and chopped
8 ounces mushrooms, rinsed and quartered
2 Roma tomatoes (6 oz. total), rinsed and quartered
1 head fennel (about 1 lb.; optional), rinsed, stalks trimmed, and chopped
1 1/2 teaspoons dried parsley
1 1/2 teaspoons dried thyme
1 1/2 teaspoons dried oregano
1 tablespoon black peppercorns

Trim and discard root end from leek; split leek in half lengthwise and rinse well under running water, flipping layers to release grit. Coarsely chop leek and place in an 8- to 10-quart pan. Add onions, carrots, celery, mushrooms, tomatoes, fennel, parsley, thyme, oregano, peppercorns, and enough water to cover vegetables (about 2 qt.). Bring to a boil over high heat, then reduce heat and simmer, uncovered, for 2 hours, adding water as needed to keep vegetables barely covered. Line a colander with a layer of cheesecloth (or use a large, fine wire strainer); set over a large bowl. Pour stock mixture into colander and drain vegetables well; discard vegetables. You should have about 8 cups stock. If you have less, thin with water; if more, boil, uncovered, until reduced to that amount.

Yield: 8 cups
Serving Size: 1 C.
Calories: 18
Fat: .1g
Fiber: .9g

S’mores Bars

S’mores Bars

smores1/2 cup butter, softened
3/4 cup sugar
1 egg
1 teaspoon vanilla extract
1-1/3 cups all-purpose flour
3/4 cup graham cracker crumbs
1 teaspoon baking powder
1/8 teaspoon salt
5 milk chocolate candy bars (1.55 ounces each)
1 cup marshmallow crème

In a large bowl, cream butter and sugar until light and fluffy. Beat in egg and vanilla. Combine the flour, cracker crumbs, baking powder and salt; gradually add to creamed mixture. Set aside 1/2 cup for topping. Press remaining mixture into a greased 9-in. square baking pan. Place candy bars over crust; spread with marshmallow crème. Crumble remaining graham cracker mixture over top. Bake at 350° for 25-30 minutes or until golden brown. Cool on a wire rack. Cut into bars. Store in an airtight container. Yield: 1-1/2 dozen.

Yield: 18 Bars
Calories: 213
Fat: 9g
Fiber: 1g

Moroccan-Style Orange Salad

Moroccan-Style Orange Salad

ORANGESALAD_03 navel or Valencia oranges
3 T. olive oil
Juice of ½ orange
Juice of ½ lemon
¼ tsp. ground cinnamon
1 T. honey
Salt and pepper to taste
12 Pitted Kalamata Olives
1 avocado
1/2 small red or white onion, thinly sliced
1 T. toasted pine nuts
â…“ cup chopped fresh mint

Cut top and bottom ends off oranges. Using a sharp knife, peel rind along with outer layer of skin, exposing pulp. Cut each orange into 8 wheels. Reserve juice and set aside. Whisk olive oil, orange and lemon juices, cinnamon, and honey in a salad bowl. Add oranges, olives, avocado, onion, and pine nuts; mix with large spoon. Garnish with mint and drizzle with more olive oil. Serve cold or at room temperature.

Yield: 3 servings
Calories: 342
Fat: 54g
Fiber: 8g