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
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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
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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
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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
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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
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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 jalapeño 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, jalapeño, 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
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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
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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
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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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