Main Dish Recipes
Potato-Rosemary-Crusted
Fish Fillets
2 Servings
This simple fish dish is quite
elegant with its subtle flavor of
rosemary. Don't worry about a few
shreds of potato that remain in the
skillet. Serve them over the fish.
Pair this entrée with steamed
asparagus and a large green salad
with tomatoes.
Ingredients:
12 ounces thick fish fillet, such as
cod or halibut, cut in half
1 small potato, about 5 ounces
Salt and black pepper to taste
1/4 teaspoon dried rosemary leaves,
crushed
1 tablespoon extra-virgin olive oil
Instructions:
1. Rinse the fish under cold running
water and pat dry. Sprinkle with salt
and pepper to taste.
2. Peel the potato and grate on the
large holes of a grater. Squeeze
excess water out of potato by
pressing between sheets of paper
towel.
3. Season the potato with salt,
pepper and rosemary and press it
around the fish.
4. Heat a nonstick frying pan over
medium-high heat and add olive oil.
Gently slide the fish into the pan.
Cook for 3 to 5 minutes. Turn fish
over, using two spatulas, and cook
for 3 to 5 minutes more or until
potatoes are golden and fish is done.
Nutritional Information:
Per serving:
307 calories
12 g total fat (2 g sat)
13 mg cholesterol
13 g carbohydrate
34 g protein
1 g fiber
150 mg sodium
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Roasted Salmon with Stir-Fry
Vegetables
2 Servings
This low-calorie and low-carbohydrate
recipe because doesn't contain a
traditional "starch" item.
Stir fries generally use rice, but
water chestnuts make a great stand-in
for rice, when you want a lower
calorie meal. Water chestnuts are
readily available in the Chinese food
section of most supermarkets. You can
also try canned bamboo shoots.
Ingredients:
12 ounces of salmon, cut into two
fillets
1 teaspoon of herb blend
Half lemon
1 tbsp dark sesame oil (or canola
oil)
2 cloves garlic (chopped)
1 tbsp fresh ginger (grated)
1/4 cup onions (chopped)
2 cups mushrooms, sliced
2 cups cherry tomatoes, halved
5 oz can of water chestnuts, drained
3 cups baby spinach leaves, steamed
(see Ingredient Tip)
Instructions:
Preheat oven to 350 degrees.
Rinse the salmon well and rub with
lemon juice. Place the fillets on a
cake rack, laid on a cookie sheet, on
the middle rack of the oven. You can
place the the fillets directly on the
cookie sheet, but raising them keeps
the fish a little firmer. Bake for 20
minutes.
While the salmon is cooking, heat the
oil in a non-stick frying pan and add
the garlic, onion and ginger. Stir
fry for 2 minutes, then add the
mushrooms and fry for 2 to 4 minutes
more. Finally add the tomatoes and
water chestnuts, fry until heated
through and fold in the steamed
spinach. Serve alongside the salmon.
If you feel this dish needs
additional flavoring, make a quick
sauce by mixing 2 tbsp of low-sodium
soy sauce with 2 tbsp of rice
vinegar. Add to the stir-fry near the
end of cooking. Nutritional
Information:
Per serving:
332 calories
13 g total fat (2 g sat)
88 mg cholesterol
17 g carbohydrate
37 g protein
2 g fiber
160 mg sodium
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Grilled Chicken, Gingered
Sweet Potatoes
8 Servings
Among the most inexpensive of foods,
dried beans offer a bounty of fiber,
iron, protein, folic acid and B
vitamins. Black beans, also known as
"turtle beans," are an
especially tasty variety, and make a
lovely soup. Do not salt dried beans
until they are cooked, as the salt
slows down the softening process. On
another note, so-called
"cooking" wines or sherries
contain lots of added salt. Do your
palate and your body a favor and use
a drinkable sherry in this recipe.
Ingredients:
1 pound black beans
1/3 bay leaf
1 large onion, sliced
Salt to taste
A few cloves of chopped garlic
1 tsp dry mustard powder
1 cup dry sherry (not cooking sherry)
Instructions:
1. Pick over beans to remove any
dirt, stones or foreign objects. Wash
well, then soak for 8 hours in ample
cold water.
2. Place beans and soaking liquid in
a large saucepan with 1/3 bay leaf
and bring to a boil over high heat.
Skim off foam, lower heat, and
simmer, partially covered, till beans
are just tender, about 1 hour.
3. Add onion and continue to cook
until onion melts into liquid, about
1 more hour.
4. Add salt to taste and garlic.
Continue to cook, adding a little
boiling water if necessary, until
beans are very soft and start to melt
into liquid, about 1-2 hours more.
5. Remove bay leaf and turn off heat.
Ladle beans in batches into blender
or food processor and puree or use an
immersion blender and puree soup
directly in the saucepan.
6. Add dry mustard powder and dry
sherry. Correct seasoning. Reheat and
serve, adding any garnishes you wish,
such as slices of lemon or freshly
chopped herbs.
Nutritional Information:
Per serving:
103 calories
3 g total fat (0 g sat)
19 g carbohydrate
3 g protein
4 g fiber
220 mg sodium
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Salmon, Tofu and Broccoli
Patties
2 servings (2 patties each)
This is a light and easy dish for
people who want to eat salmon,
broccoli and tofu on principle but
may not like cooking these items. The
patties are actually baked in muffin
pans, using pureed raw salmon,
combined with silken tofu. French
cuisine has a long history of
pureeing raw salmon and using it in a
variety of steamed and baked mousses
and quiches. This dish substitutes
tofu for the traditional eggs and
cream and adds finely chopped
broccoli.
Start to finish: 20 minutes
Ingredients:
6 ounces salmon fillet
1/2 cup organic silken tofu
1 teaspoon grated ginger root
1 teaspoon salt-free herb blend
1 teaspoon Dijon mustard
1 cup broccoli, cooked and finely
chopped
Instructions:
Preheat the oven to 350 degrees.
Chop the cooked broccoli finely in
the food processor. Remove and set
aside. Cut the raw salmon into chunks
and put it in the food processor with
the tofu and seasonings. Puree until
smooth. Fold the chopped broccoli
into the salmon mixture and divide
between four lightly oiled muffin pan
sections. Cover the muffin pan with
tinfoil, pressing it down around the
edges of the pan. Put in the middle
rack of the oven and bake at 350 for
12 minutes. Remove the pan and let
the patties sit for a few minutes.
Tip the pan over carefully, or guide
the patties out with a knife. There
will be a little liquid depending on
the type of tofu used, but the
patties should hold together.
Serve as a lunch or brunch dish with
a side salad, or add a crisp stir fry
of mushrooms and green vegetables to
make it a dinner. These patties hold
very well in the fridge for a few
days and can be re-heated in the
microwave at work. They also freeze
very well, so if you like them,
multiply the recipe by three, using
about a pound of salmon and a full
head of broccoli, and make a muffin
pan full.
Nutritional Information:
Per serving:
158 calories
6 g total fat (1 g sat)
44 mg cholesterol
28 g carbohydrate
23 g protein
5 g fiber
246 mg sodium
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Salmon in Parchment
4 servings
Regular readers know that I'm a big
fan of salmon. In fact, I gave up
being a vegetarian because I didn't
want to miss out on this fish, with
its great flavor and health benefits.
Salmon, like other oily fish
(herring, sardines, mackerel), is
rich in omega-3 fatty acids which
reduce inflammation, protect against
heart attacks, and possibly reduce
your chances of developing cancer. I
recommend eating two to three
servings a week of salmon or other
oily fish rich in omega-3's. When you
want something out of the ordinary,
this is an easy and elegant recipe to
try. It requires cooking parchment,
which you will find in rolls or
sheets at kitchen-supply stores and
even many supermarkets.
Parchment-wrapped food turns into
taut packages as steam inflates the
sealed pouches. (Be careful when
slitting them open to avoid being
burned.) The results are a delicate
mix of textures and aromas that's
sure to please.
Ingredients:
8 oz. thin spaghetti
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
2 tablespoons fresh dill or parsley,
chopped
1 cup carrots julienned
1 cup zucchini, julienned
1 cup asparagus tips
1 cup red bell pepper, julienned
24 oz salmon fillet, cut into four
6-ounce pieces
2 tablespoons Dijon mustard
4 large sheets of parchment paper
Instructions:
1. Heat oven to 400 degrees.
2. Cook thin spaghetti in rapidly
boiling water until al dente, drain,
toss with a bit of olive oil, salt
and chopped fresh dill or parsley.
3. Rinse salmon fillets and pat dry.
Spread Dijon mustard evenly over the
top of each one.
4. Prepare the parchment: fold each
piece of parchment in half. With
scissors, cut the shape of half a
heart from the folded side. (Remember
Valentine's you made in grade
school?) Open the heart shape and
place 1/4 of the pasta on the center
of the paper, top with a salmon
fillet, and add the vegetables. Bring
the sides of the heart over the fish
and fold the edges together starting
at the top of the heart, overlapping
the folded edge as you go. Fold the
tip several times to secure it.
5. Place the pouches in the middle of
the hot oven and bake for 10 minutes.
Serve immediately in the sealed
pouches, opening them just before
eating.
Nutritional Information:
Per serving:
533 calories
14.9 g total fat (2.8 g sat)
76 mg cholesterol
52 g carbohydrate
46 g protein
5 g fiber
696 mg sodium
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Smoked Turkey, Arugula, and
Cranberry Wrap
Makes 4 wraps
Turkey doesn't contain much saturated
fat or many calories, but it is
incredibly satisfying. This wrap can
be prepared the night before (pack
the arugula separately) for your next
day's lunch.
Ingredients:
1 tablespoon extra-virgin olive oil
2 onions, thinly sliced
1 jalapeƱo pepper, seeded and
finely chopped (wear plastic gloves
when handling)
¼ teaspoon chili powder
¼ teaspoon dried oregano
1 pound deli-sliced smoked turkey
breast
4 spinach-flavored tortillas (8-inch
diameter)
½ cup prepared cranberry sauce
1 cup loosely packed arugula leaves
To Make:
Heat a medium-size nonstick skillet
over medium heat and add the oil. Add
the onions, jalapeƱo, chili
powder, and oregano. Cook, stirring
occasionally, for 10 to 12 minutes,
or until the onions are golden and
tender. Remove from the heat and cool
for 10 minutes.
Place a quarter of the turkey down
the center of each tortilla. Top with
2 tablespoons cranberry sauce, 2
tablespoons onions, and 1/4 cup
arugula. With the filling facing you
horizontally, fold the bottom of the
tortilla over the filling. Fold in
the two sides and then roll the
filled portion over the remaining
tortilla to form a package.
Serving Size: 1 wrap
331 calories, 39 g carbohydrates, 26
g protein, 9 g total fat, 45 mg
cholesterol, 4 g dietary fiber, 1,120
mg sodium
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Veggie Soft Taco
Makes 1 taco
Fast food that you make yourself is
so much fresher and tastier. This
appetizing taco is packed with fiber
and flavor, not laden with fat and
sodium. Plus, it provides 4 veggie
servings!
Ingredients:
1/2 cup canned pinto beans, drained
and rinsed
1/2 cup shredded green leaf lettuce
1/2 cup chopped green or red bell
pepper
1/2 cup chopped broccoli
1/2 small tomato, chopped
2 tablespoons shredded part-skim
mozzarella cheese
2 tablespoons salsa
5 pitted ripe olives, chopped
1 corn tortilla (6" diameter)
To Make:
In a medium bowl, mix the beans,
lettuce, bell pepper, broccoli,
tomato, cheese, salsa, and olives.
Warm the tortilla in a microwave oven
according to the package directions.
Transfer it to a plate and spoon the
bean and vegetable mixture onto one
half. Fold the other half over and
serve.
Per taco: 273 calories, 41 g
carbohydrates, 12 g protein, 8 g
total fat, 8 mg cholesterol, 11 g
dietary fiber, 809 mg sodium
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Vegetable Frittata
Makes 4 servings
You can serve this filling and
attractive dish right from the pan.
Ingredients:
4 teaspoons extra-virgin olive oil
1 medium onion, halved and thinly
sliced
1 medium zucchini, cut into thin
half-moon slices
1 medium red bell pepper, cut into
thin strips, strips cut in half
crosswise
1 cup frozen peas
2 large eggs
4 large egg whites
2 tablespoons water
2 tablespoons grated Parmesan cheese,
divided
2 tablespoons slivered fresh basil,
divided
1/4 teaspoon salt
1/8 teaspoon freshly ground black
pepper
To Make:
Preheat the oven to 375°F.
Heat the oil in a large ovenproof
nonstick skillet over medium-high
heat. (If the skillet handle is not
ovenproof, wrap it in heavy-duty
foil.)
Add the onion and bell pepper and
cook, stirring often, until tender
and starting to brown, about 4
minutes. Stir in the zucchini and
cook, stirring often, until tender,
about 4 minutes. Add the peas and
cook, stirring often, for 2 minutes,
until heated through. Meanwhile, in a
medium bowl, beat the eggs, egg
whites, water, 1 tablespoon Parmesan,
1 tablespoon basil, salt, and black
pepper until well blended.
Pour the egg mixture into the skillet
and reduce the heat. Cook, tilting
the pan and lifting up the edges of
the frittata to allow uncooked egg to
flow underneath, until the edges are
firm but the center is very soft, 2
to 3 minutes. Sprinkle with the
remaining 1 tablespoon Parmesan.
Transfer to the oven and bake about 5
minutes, or until set. Sprinkle with
the remaining 1 tablespoon basil. Cut
into wedges and serve hot or warm.
Per serving: 150 calories, 9 g
carbohydrates, 11 g protein, 8 g
total fat, 110 mg cholesterol, 2 g
dietary fiber, 320 mg sodium
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Chutney Chicken Wrap
Makes 4 Wraps
Chutney is the secret ingredient that
pumps up the flavor of these wraps.
Brown-baggers can make these the
night before, then keep them
well-chilled for a satisfying lunch.
Ingredients:
2 tablespoons chutney
1/4 cup low-fat mayonnaise
4 low-fat tortillas (8"
diameter)
4 large red lettuce leaves
2 cups shredded cooked chicken breast
or 8 ounces sliced smoked turkey
breast (from the deli)
1 cup finely shredded carrots
To Make:
Mix the chutney and mayonnaise in a
small bowl. If you have time, cover
and refrigerate for 20 minutes for
the flavors to develop.
Spread a scant 1 1/2 tablespoons of
the chutney mixture on each tortilla.
Top each with a lettuce leaf, 1/2 cup
chicken or 2 ounces turkey, and 1/4
cup carrots. Roll the wraps tightly
and cut in half diagonally.
Per wrap: 269 calories, 30 g
carbohydrates, 23 g protein, 6 g
total fat, 53 mg cholesterol, 2 g
dietary fiber, 471 mg sodium
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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