SOUTH
BEACH DIET
PHASE 1 RECIPES
__________________________________________
Louisiana
Blackened Chicken Salad
Grilled
Chili Chicken Caesar with Salsa Ranch Dressing
Shrimp,
Scallops, and Snow Peas
Fricassee of
Golden Chanterelle Mushrooms
Asparagus
Vinaigrette - Very time consuming and for the more-experienced
Shrimp in
Cabbage Leaves with Basil Sauce
Red Snapper
with Matchstick Vegetables
Steamed Fish
with Napa Cabbage, Shiitake Mushrooms, and Chinese Black Beans
Beef
Patties, Sautéed Vegetables, and Blue Cheese
Fireside
White Bean and Sausage Soup
Jade Salad
with Sesame Vinaigrette
"Grilled"
Tuna with Vegetables in Herb Butter
Tuna and
Vegetables a la Grecque
Smoked
Chicken and Black Bean Soup
Asparagus
with Prosciutto-Bacon and Eggs
Gateau of
Marinated Salmon with Cucumber Salad and Crème Fraiche
Chicken and
Pepperoncini Salad with Feta
Tuna Tartare
on Cucumber Slices
Broiled
Flounder A La Moutarde
Spinach with
Garlic and Pine Nuts
Cherry
Tomatoes with Choice of Herbs
Shrimp in
Tomato Sauce with Almonds and Pine Nuts
Roasted
Eggplant with Curry, Cilantro, and Red Bell Pepper
Oven-Roasted
Shrimp with Salsa
_____________________________________________________________________________________________
2 Tablespoons olive oil
20 Peeled and deveined jumbo shrimp (about 1 1/2 pounds)
1/2 teaspoon salt, divided
1/4 teaspoon of black pepper
1 cup fat-free, less-sodium chicken broth
1 teaspoon minced garlic
1 (10-ounce) package of frozen petite green peas
1/4 cup fresh mint leaves (if you are going to used dried
use a third of what's suggested for fresh otherwise it is mint overkill!)
2 Tablespoons of butter (Smart spread allowed, but I
actually unscrew my bottle of I Can't Believe It's Not Butter Spray and use
that- hubby can't tell the difference at all!)
2 teaspoons of white wine vinegar
Heat oil in a large nonstick skillet over medium-high heat. Sprinkle
shrimp with 1/4 teaspoon salt and pepper. Add shrimp to pan; cook 4 minutes,
turning once. Remove from pan; keep warm.
Add broth, garlic, and peas to pan; simmer 3 minutes.
Combine 1/4 teaspoon salt, pea mixture, mint, and butter in a blender; process
until smooth. Add vinegar; pulse to combine. Spoon 1/3 cup pea sauce onto each
of 4 plates; top each serving with shrimp.
Yield: 4 servings (usually my husband and I just split this
and it's very filling alone without side dishes).
3 Tablespoons of Worcestershire sauce
2 Tablespoons of parsley, chopped
1 1/2 teaspoon of chili powder
1 Teaspoon garlic powder
Salt
1/2 Teaspoon of minced dried onion
1/2 Teaspoon ground pepper
1/4 Teaspoon of hot sauce
1 1/2 lbs of very lean ground beef
1 ounce low-fat cheddar cheese cut into 4 pieces
Prepare the broiler. Combine the first 8 ingredients. Stir
half of the mixture into beef and combine well. Divide into 8 equal patties and
place 1 piece of cheese on 4 of them. Top with remaining patties, pinching
edges to seal. Broil, turning once, until cooked through, brushing remaining
sauce over burgers during the last 2 minutes of cooking time. Enjoy! No bun
necessary.
Serves 4
2 Pounds fresh peas, shelled (about 2 cups shelled peas)
1/2 Pound of wax beans
1 Tablespoon olive oil
1 Tablespoon of smart spread of I Can't Believe It's Not
Butter Spray
1/2 teaspoon of kosher salt
1/8 teaspoon ground black pepper
1 teaspoon of lemon juice
2 Tablespoons fresh mint, coarsely chopped
Bring a large pot of salted water to a boil. Add the peas
and beans and cook until crisp-tender, 3-4 minutes. Drain, heat the oil and
butter in a large skillet over med-high heat. Add the peas, beans, salt,
pepper, and lemon juice and cook until heated through, about 2 minutes. Remove
from heat, add the mint, and toss well.
Serves 4
Lime
Asparagus with Goat Cheese
1 Pound asparagus- peeled, trimmed, and halved lengthwise if
very thick
2 Tablespoons pine nuts
1 Tablespoon lime juice
2 Tablespoons olive oil
1/4 teaspoon kosher salt
2 ounces of goat cheese
Bring a large pot of salted water to a boil. Add the
asparagus and cook until crisp-tender, 3-4 minutes. Drain. Meanwhile, in a
skillet, lightly toast the pine nuts over med-high heat, stirring occasionally,
about 5 minutes. Set aside. In a large bowl, whisk together the lime juice,
oil, and salt until smooth. Add the asparagus and toss well. Top with the goat
cheese and toasted pine nuts before serving.
Serves 4
Mesclun
Salad
4 cups mesclun salad mix
2 teaspoons of finely chopped shallots
1 1/2 tablespoon of rice vinegar
Black pepper
Wash the mesclun salad, pat dry and place in bowl. Add the
shallots and toss with the rice vinegar. Transfer to plates and add pepper to
taste.
Serves 4
1/4 cup red wine vinegar
1 tablespoon extra-virgin olive oil
1 2-ounce jar chopped pimiento (not sure if this is allowed…
2 cloves garlic, minced
2 tablespoons drained capers
1 tablespoon plus 2 teaspoons hot sauce
1/4 teaspoon salt
1/8 teaspoon black pepper
1/2 pound of mushrooms, sliced
4 scallions, chopped
24 cherry tomatoes
10 cups of torn mixed salad greens
In a salad bowl combine vinegar, oil, pimiento, garlic,
capers, hot sauce, salt, and pepper. Whisk until well blended. Add mushrooms
and scallions. Toss to coat thoroughly. Refrigerate for 30 minutes.
Flatten chicken breasts to 1/4-inch thickness. In a small
bowl, combine cayenne, black pepper, salt, cumin, and paprika. Mix thoroughly.
Sprinkle evenly over both sides of chicken pieces and rub into meat.
Liberally coat a large skillet, preferably cast iron, with
cooking spray and place over high heat until very hot, about 2 minutes. Be sure
your kitchen is well ventilated. Place chicken pieces in hot skillet and cook
for 2 minutes. Turn and cook for 1 1/2- 2 minutes longer or until no longer
pink in the center. Cut into thin strips.
Toss tomatoes and mixed greens with dressing in salad bowl.
Place equal amounts on each of the four plates. Place chicken pieces on top of
lettuce. Sprinkle freshly ground black pepper over all and serve.
Serves 4
2 cups shrimp (large works best), peeled
1 tablespoon olive oil
1/2 tablespoon cayenne pepper
1/2 to 1 dash of rosemary- dried or fresh, crushed
1 1/2 teaspoons minced garlic
1 tablespoon hot red chili pepper
Heat oil with garlic and peppers, stir in skillet. When
steam begins to rise, add shrimp and stir. Once shrimp turns red add rosemary
and let it cook for a few more minutes. Take out of skillet and enjoy!
No serving amount listed on recipe
Grilled Chili Chicken Caesar with Salsa Ranch Dressing
6 tablespoons of low-sugar ranch dressing
4 tablespoons salsa
4 boneless skinless chicken breasts
2 tablespoons of olive oil
2 tablespoons of lime juice
2 teaspoons of chili powder
1/2 teaspoon of cumin
1/2 teaspoon of salt
1/2 teaspoon of pepper
1/2 teaspoon of garlic powder
1 dash cayenne pepper
4 cups of Romaine lettuce, shredded
4 tablespoons grated parmesan cheese
4 tablespoons of
Dressing: Mix ranch dressing and salsa together and let sit
for 15-20 minutes to meld.
Chicken: Mix the olive oil, lime juice, chili powder, cumin,
salt and pepper, garlic, and cayenne pepper together and then rub into the
chicken. Let marinate 10-15 before grilling. Grill 10 minutes or until done.
To make: Drizzle about 1/2 the dressing on the lettuce and
toss. Divide among 4 plates. Sprinkle on parmesan cheese then lay sliced
chicken breast on top. Top with warm jack cheese.
Serves 4
Shrimp, Scallops, and Snow Peas
1 pound shrimp, peeled and deveined
1 pound scallops
2 cups of snow peas
2 tablespoons of soy sauce
4 tablespoons of olive oil
1 tablespoon of sesame seeds-- optional, but tasty
1/2 teaspoon ground ginger
1/2 teaspoon of garlic powder
1/2 teaspoon of salt and pepper-- each
1/2 teaspoon of crushed red pepper flakes
Toss shrimp with seasonings. Heat oil in a large skillet and
stir fry snow peas for 2 minutes. Add scallops and stir fry for 3 minutes. Add
shrimp and soy sauce and stir fry for 4 minutes or until shrimp is cooked
through. Toss with sesame seeds if used. Serve immediately.
No serving amount listed.
Fricassee of Golden Chanterelle Mushrooms
6 golden chanterelle mushrooms
1 tablespoon of SmartSpread or I Can't Believe It's Not
Butter
1/2 garlic clove
1/2 shallot, minced
Salt and pepper to taste
1 teaspoon of chopped fresh chives
Trim, wash, and dry the mushrooms; cut them into slices. In
a sauté pan or skillet, melt the butter and sauté the garlic and shallot over
medium-low heat until the shallot is translucent. Add the chanterelles and sauté
for about 2 minutes. Remove from heat, season lightly with the salt and pepper,
and sprinkle with the chives.
Serves 2
1 Quart water
3/4 pound young asparagus
2 tablespoons of SmartSpread or I Can't Believe It's Not
Butter
1/4 cup chicken broth
Salt and pepper to taste
In a large pot, bring the water to a boil. Meanwhile,
prepare the asparagus by breaking off the woody stems and partially peeling the
stalks with a vegetable peeler. Boil them until crisp-tender, about 3-5
minutes. Remove from boiling water and submerge in ice cold water. Drain and
set aside.
Just before serving, melt the butter in a sauté pan or
skillet over med-high heat. Add the chicken broth and asparagus and cook until
almost all the liquid evaporates. Season with salt and pepper. Divide the
asparagus between 2 plates and pour the syrupy butter over them.
2 tablespoons of SmartSpread or I Can't Believe It's Not Butter
2 tablespoons of
2 boneless skinless chicken breasts, halved
1/2 cup chopped almonds
In a small bowl, combine spread and mustard. Dip chicken
breasts in mustard mixture and then coat with chopped almonds. Place into
10x6x1 3/4- inch greased baking dish.
Bake at 375 for about 30 minutes or until done.
Serves 4
1 jar (15 ounces) spaghetti sauce (no sugar added)
1 egg, slightly beaten
1/4 teaspoon dried oregano, crumbled
1/4 teaspoon garlic powder
1 container (15 ounces) ricotta cheese
1/4 cup grated parmesan cheese
1 cup shredded mozzarella
6 thin slices of lean deli roast beef (about 1/2 pound)
2 medium zucchini, sliced (about 3 cups)
Preheat oven to 375. Spread 1/2 cup spaghetti sauce in
bottom of 8x12-inch baking dish. In a large bowl, thoroughly combine egg,
seasonings, ricotta cheese, parmesan cheese, and 1/2 cup mozzarella cheese.
Spoon equal amounts of cheese mixture on 1 end of each beef slice. Roll up beef
slices jelly-roll style and arrange, seam-side down, in baking dish. Place
zucchini along both sides of dish. Pour remaining spaghetti sauce over beef
rolls and zucchini. Bake, covered, at 375 for 40 minutes or until heated
through. Top beef rolls with remaining mozzarella cheese. Bake, uncovered, 3
minutes or until cheese is golden brown.
Serves 6
2 tablespoons of olive oil
2 tablespoons of lemon juice
2 cloves garlic, pressed
1/2 teaspoon dill weed
1/2 teaspoon of salt
2 boneless skinless chicken breasts, halved
Mix oil, lemon juice, garlic, dill weed and salt in a small
bowl. Place chicken on rack in broiler pan. Brush chicken with lemon mixture.
Set oven temperature at broil or 450 F. Position broiler pan about 4 inches
from heat; broil 6 to 8 minutes. Turn chicken; broil about 6-8 minutes longer
or until chicken is golden brown and fork-tender.
Serves 4
1 tablespoon Tarragon Vinegar (recipe follows)
1/8 teaspoon salt
1 teaspoon
3 tablespoons Basil-garlic olive oil (recipe follows)
12 asparagus spears
1 hard-boiled egg
Lettuce leaves
1/4 red bell pepper, cored, seeded, and minced
1 tablespoon of finely chopped fresh chives, tarragon,
chervil, and/or parsley
Tarragon vinegar:
3 4-inch tarragon sprigs
1 cup white wine vinegar, heated
Place the tarragon sprigs in a half-pint glass container.
Using a funnel, fill the container with the hot white wine vinegar. Seal it and
set it aside in a dark cool place for at least a month for the flavors to
develop.
Basil Garlic Olive Oil:
2 to 3 garlic cloves
3 basil sprigs
1 cup good quality olive oil
Skewer the garlic cloves on a toothpick and place it in the
bottom of a half-pint glass container. Push the basil into the jar and add the
olive oil. Set in a dark place for a couple of months to the let the flavors
develop. Strain through double layers of cheesecloth or a fine sieve before
use.
Asparagus:
In a bowl, combine the vinegar and salt and whisk until the
salt dissolves. Add the mustard and then slowly the basil garlic olive oil into
the mixture by the spoonful. As the mustard absorbs the oil, the dressing will
become thick and emulsified. Add freshly ground pepper to taste and set aside.
Snap the ends off of the asparagus spears, then wash and
drain. Boil the asparagus for about 2 minutes or until the spears can be
pierced with a fork but are still crunchy. Drain and immediately plunge the
asparagus into cold water to set the bright green color; set aside.
Push the hard-boiled egg through the sieve with a spoon.
Serving: Line 2 plates with lettuce leaves and divide the
asparagus spears between them. Drizzle with the vinaigrette. Garnish with the
sieved egg and red bell pepper. Sprinkle the herbs on top.
Serves 2
Shrimp in Cabbage Leaves with Basil Sauce
1/2 head
8 colossal or jumbo shrimp
Salt and pepper to taste
Basil sauce (recipe follows)
Core and wash the leaves of the
Peel and devein the shrimp. Place them in a steamer basket
over an inch of boiling water. Cover and steam for 2-3 minutes. Place 2 shrimp
in the center of each cabbage leaf, season lightly with salt and pepper, and
wrap into a small package. Place the packages of cabbage-wrapped shrimp in the
steamer basket over boiling water. Cover and heat for 2 minutes.
Serving: Place the cabbage-wrapped shrimp on 2 serving
plates and pour some of the basil sauce over.
Basil sauce:
1/3 cup minced shallots
2 large garlic cloves, crushed
1/2 bunch basil, stemmed and minced
2 tablespoons minced fresh tarragon
2 tablespoons minced fresh chervil or parsley
1/2 cup virgin olive oil
Salt and pepper to taste
In a mixing bowl, combine the shallots, garlic, basil,
tarragon, and chervil or parsley. Mix in the olive oil. Season with salt and
pepper and set aside.
NOTE: This is excellent warmed in a small saucepan over low
heat just before serving.
Serves 2
Red Snapper with Matchstick Vegetables
2 teaspoons of SmartSpread or I Can't Believe It's Not
Butter
One 8-ounce red snapper fillet
Salt and pepper to taste
1 shallot, minced
4 lemon thyme sprigs
1/2 cup mixed matchstick cut vegetables (zucchini, bell
peppers, anything else you want to add that is a Phase I vegetable)
About 10 snow peas, cut into diagonal pieces
2 tablespoons of dry white wine (not legal, but you can
replace or not use if you don't want to)
Preheat the oven to 400 F. On a clean work surface, lay out
two 9x12-inch pieces of parchment. Cut 1 teaspoon of butter into thin shavings
and place half in the center of the narrow end of each piece of parchment. Cut
the fish in half and place each piece on top of the butter, skin side down.
Sprinkle the salt, pepper, shallot, and lemon thyme over the fish. Surround the
fish with matchstick veggies and snow peas. Pour 1 tablespoon of wine over each
piece of fish and top with lemon slice.
Completely enclose each piece of fish in parchment by
loosely rolling the paper. Fold the ends of each packet, and use the strings to
tie both ends shut to resemble a handle. Make sure the paper is not torn. Place
the packets in a baking pan and bake in the oven for 15 to 20 minutes. Transfer
to a warm platter and cut the packets open just before serving.
Serves 2
Steamed Fish with
1/2 head Napa Cabbage, cored and chopped
Two 6-ounce flatfish fillets (such as fluke or halibut)
4 ounces shiitake mushrooms, cut into quarters
1/4 cup olive oil
2 tablespoons chopped shallots
2 garlic cloves, minced
2 tablespoons finely grated fresh ginger
1 ounce Chinese salted black beans, rinsed
Minced green onions for garnish
Preheat the oven to 400 F. Spread a sheet of parchment paper
on a flat working surface and brush the edges with oil. On one half of the
sheet, place a portion of the cabbage in the center, place a fillet on top of
the cabbage, and arrange the mushrooms around; fold the remaining half of the
parchment over the fish, and secure by folding in the edges. Repeat with the
other sheet of parchment. Place the parchment packages on a baking sheet and
bake just until the fish is cooked, 8 to 10 minutes. Remove from the oven and
transfer to plate.
In a sauté pan or skillet, heat the oil and sauté the
shallots, garlic, ginger, and black beans for about 3 minutes.
Serving: Remove the fish from their parchment, transfer to
dinner plates, and drizzle the sautéed mixture over. Garnish with the green
onions.
Serves 2
Beef Patties, Sautéed Vegetables, and Blue Cheese
1 pound lean ground round
2 cloves of garlic, minced
Cooking spray
1 tablespoon plus 1 teaspoon Worcestershire sauce
Paprika to taste
1/2 pound mushrooms, sliced
1 medium-sized green bell pepper, sliced thin
1 medium-sized yellow onion, sliced thin
1/4 cup water
1/4 teaspoon of salt
1/4 teaspoon of pepper
2 tablespoons (1 ounce) of blue cheese
Preheat the broiler. Combine beef and garlic and shape into
four patties. Coat a broiler rack and pan with cooking spray and set patties on
rack. Broil 2-3 inches from heat source for 3 minutes. Turn, spoon 1/2 teaspoon
of Worcestershire sauce over each patty, sprinkle each with paprika and broil
for 3 minutes longer. Place on a serving platter.
Coat a large skillet, preferably cast iron, with cooking
spray and place over medium-high heat for 1 minute. Add mushrooms and cook for
4 minutes. Add bell pepper and onion and cook for 6-7 minutes longer or until
edges just begin to brown. Combine water, salt, pepper and remaining 2
teaspoons of Worcestershire sauce and pour over veggies in skillet. Stir well
and cook for 1 minute longer.
Spoon equal amounts of vegetables and any liquid over beef
patties and top with crumbled cheese. Serve immediately.
Serves 4
2 tablespoons soy sauce
2 tablespoons fresh lime juice
2 cloves of garlic, minced
1/4 teaspoon black pepper
4 1/4- pound tuna steaks (about 1 inch thick), cut into
1-inch pieces
1/2 medium-sized green bell pepper
1/2 medium-sized onion, cut into eighths and separated
8 cherry tomatoes
Cooking spray
Preheat the broiler. Combine soy sauce, lime juice, garlic,
and pepper; whisk together until well blended. Add tuna to soy mixture, toss
well to coat, and marinate for 1/2 hour, turning frequently.
Alternating vegetables and tuna, thread 8 12-inch skewers,
reserving the marinade. Coat a broiler rack with cooking spray. Place skewers
on rack and place on broiler pan. Broil no less than 5 inches from heat source
for 4 minutes. Baste with marinade, turn, baste, and broil for 3 minutes longer
or until opaque in center. Serve immediately.
Serves 4
Fireside White Bean and Sausage Soup
3/4 pound turkey sausage links, cut into 1/8-inch rounds
2 cups of chopped yellow onion
1 16-ounce can of chicken broth
1/4 cup water
2 bay leaves
1 teaspoon of dried thyme leaves
1/4 teaspoon of black pepper
1/4 teaspoon cayenne pepper
2 16-ounce cans butter beans, well rinsed and drained
Place a Dutch oven, preferably cast iron, over medium heat,
add sausage, and cook until just beginning to brown. Add onion and cook for 6-8
minutes or until transparent. Add broth, water, bay leaves, thyme, black
pepper, and cayenne, scraping bottom and sides. Bring to a boil, reduce heat,
cover tightly, and simmer for 5 minutes. Add beans, reduce heat to a very low
simmer, and cook for 4 minutes longer, uncovered. Remove from heat and let
stand for 20 minutes. Remove bay leaves and serve.
Serves 4
1 tablespoon sesame seeds, toasted
2 tablespoons distilled white vinegar
2 teaspoons of sugar substitute
1 teaspoon of minced fresh ginger root
4 teaspoons Kikkoman soy sauce
1 cup julienne-stripped radishes
1 cup julienne-stripped cucumber
4 cups finely shredded iceberg lettuce
1 1/2 teaspoons minced fresh cilantro or parsley
Measure sesame seeds, vinegar, sugar substitute, ginger and
soy sauce into a jar with a screw-top lid; cover and shake well until sugar
dissolves. Combine radishes, cucumber, and 3 tablespoons dressing; cover and
refrigerate 30 minutes, stirring occasionally. Toss lettuce with cilantro in
large bowl. Pour radish mixture and remaining dressing over lettuce. Toss
lightly to combine.
Serves 6
1 small head of
3/4 pound fresh spinach
1 tablespoon of oil
2 cloves garlic, minced
1/2 teaspoon of ground ginger
2 stalks celery, cut into julienne strips
1/2 pound of fresh mushrooms, sliced
2 tablespoons of Kikkoman soy sauce
Separate and rinse
Serves 6-8
Boiling water
1/4 pound fresh snow peas, trimmed
1/4 pound fresh bean sprouts
1 head curly leaf lettuce, washed and drained
1/4 pound fresh mushrooms, sliced
1/4 cup distilled white vinegar
2 tablespoons of sugar substitute
2 tablespoons of Kikkoman soy sauce
2 tablespoons of water
1/2 teaspoon of ground ginger
Pour enough boiling water over snow peas in small bowl to
cover; let stand 10 minutes. Drain; cool under cold water and drain thoroughly.
Pour boiling water over bean sprouts in colander; cool immediately under cold
water and drain thoroughly. Tear lettuce into bite-size pieces; combine with
snow peas, bean sprouts, and mushrooms in a large serving bowl. Cover and
refrigerate until chilled. Meanwhile, combine vinegar, sugar substitute, soy
sauce, water, and ginger until sugar dissolves. Pour desired amount of dressing
over salad mixture; toss well to coat all ingredients.
Serves 6
2 large cucumbers
1 teaspoon salt
1 teaspoon sesame seed
2 tablespoons oil
1/8 teaspoon ground red pepper (cayenne)
1/4 cup distilled white vinegar
2 tablespoons sugar substitute
1 tablespoon Kikkoman soy sauce
Trim off and discard ends of cucumbers, then peel lengthwise
with vegetable peeler to form stripes. Cut each cucumber in half lengthwise;
remove seeds. Slice each half crosswise, making cuts close together to within
1/4 inch of edges. Place cucumbers in large bowl and sprinkle evenly with salt;
let stand 30 minutes, tossing occasionally. Meanwhile, toast sesame seed in
small dry skillet over medium-high heat. Remove from heat and stir in oil and
red pepper; cool. Blend vinegar, sugar substitute, and soy sauce; stir into
sesame seed mixture. Rinse cucumbers. Drain and pat dry. Return to bowl. Pour
dressing over cucumbers and toss to coat well. Cover and refrigerate 1 hour,
stirring occasionally. Remove cucumbers from dressing. Gently spread each piece
to form fan and arrange on dish.
Serves 6
Boiling water
1 pound fresh spinach, washed
1/2 pound fresh bean sprouts
1 tablespoon sugar substitute
4 teaspoons of distilled white vinegar
1 tablespoon of Kikkoman soy sauce
1 teaspoon of toasted sesame seed
Pour boiling water over spinach in colander; rinse
immediately with cold water. Drain thoroughly and place in medium- sized
serving bowl. Repeat procedure with bean sprouts and place in same bowl.
Combine sugar substitute, vinegar, soy sauce, and sesame seed; pour over
vegetables and toss to combine. Cover and refrigerate for at least an hour
before serving.
Serves 4
4 fish steaks (halibut, salmon, or swordfish), about 3/4
inch thick
1/4 cup Kikkoman soy sauce
3 tablespoons minced onion
1 tablespoon chopped fresh ginger root
1 tablespoon sesame seed, toasted
1/2 teaspoon sugar substitute
Place fish in a single layer in a shallow baking pan.
Measure soy sauce, onion, ginger, sesame seed and sugar into blender container;
process on low speed 30 seconds, scraping sides down once. Pour sauce over
fish; turn over to coat both sides. Marinate 30 minutes, turning fish over
occasionally. Remove fish and broil or grill 4 inches from heat 5 minutes each
side, or until fish flakes easily when tested with a fork.
Serves 4
3 chicken breast halves
2 cups water
5 tablespoons of Kikkoman soy sauce, divided
4 cups shredded iceberg lettuce
1/2 cup finely chopped green onions and tops
1/3 cup distilled white vinegar
2 tablespoons sesame seed, toasted
2 teaspoons sugar substitute
1/2 teaspoon of ground ginger
2 tablespoons of minced fresh cilantro
Simmer chicken in mixture of water and 1 tablespoon of soy
sauce in covered saucepan 15 minutes, or until chicken is tender. Remove
chicken and cool. Shred chicken into a large mixing bowl. Add lettuce and green
onions. Combine vinegar, remaining 4 tablespoons soy sauce, sesame seed, sugar
substitute, and ginger; stir until sugar dissolves. Pour over chicken and
veggies, toss to coat. Cover and refrigerate for an hour before serving. Just
before serving- add cilantro and toss to combine.
Serves 6
1/2 pound of boneless tender beef steak (sirloin or top
loin)
4 tablespoons Kikkoman Stir-fry sauce, divided
1 pound Swiss chard or romaine lettuce
2 tablespoons oil, divided
1 medium onion, cut into 1/2-inch strips
1/8 to 1/4 teaspoon crushed red pepper flakes
1/8 teaspoon salt
1/2 cup unsalted roasted peanuts
Cut beef across grain into thin slices. Coat with 1
tablespoon stir-fry sauce; let stand 10 minutes. Separate and rinse chard; pat
dry. Cut leaves crosswise into 1-inch strips, separating stems from leaves.
Heat 1 tablespoon oil in hot wok or large skillet over high heat. Add beef and
stir-fry 1 minute; remove. Heat remaining 1 tablespoon oil in same pan. Add
chard stems, onions, and red pepper. Sprinkle with salt and stir-fry 4 minutes.
Add chard leaves; stir-fry 2 minutes. Add beef and remaining 3 tablespoons of
stir-fry sauce; cook and stir until veggies are coated with sauce. Remove from
heat, stir in peanuts.
Serves 2-3
2 tablespoons SmartSpread or I Can't Believe It's Not Butter
Spray
2 cups diagonally sliced celery
1/2 cup diagonally sliced green onions, including tops
1 can (4 ounces) sliced mushrooms, drained
1 can (5 ounces) water chestnuts, drained and sliced
1 1/2 teaspoon salt
1/2 teaspoon pepper
In a large skillet or wok, melt butter. Add remaining
ingredients and sauté 2 minutes or until crisp-tender, stirring constantly.
Serve with any chicken or fish entrée.
Serves 4
1 pound fresh green beans, ends removed and cut in half
crosswise
1 tablespoon SmartSpread or I Can't Believe It's Not Butter
3 tablespoons coarsely grated Romano cheese
1/4 to 1/2 teaspoon pepper
1/4 teaspoon of garlic powder
1/4 teaspoon parsley
In a large saucepan, bring 2 quarts of water to a boil; add
beans. After water has returned to a boil, cook beans 4 minutes. Drain; rinse
under cold water. In medium skillet, melt butter; sauté green beans 3 minutes
or until tender. Add remaining ingredients; toss well. Serve hot.
This is a great side dish for chicken or fish.
Serves 4
1/2 pound of sea scallops, halved
1/2 pound firm white fish, cubed
1/4 cup lime juice
1/4 cup lemon juice
1 large tomato, seeded and chopped
2 tablespoons chopped red onion
2 tablespoons of olive oil
1 tablespoon diced green chilies
1 tablespoon chopped fresh cilantro
1 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon parsley
1/4 teaspoon oregano
In a large glass bowl, combine scallops and fish with lime
and lemon juice. Cover and refrigerate 4 hours or overnight, stirring
occasionally. Drain; stir in remaining ingredients.
Serve on lettuce leaves with lemon or lime wedges.
Serves 4 main dishes or 8 appetizers
Jade Salad with Sesame Vinaigrette
5 cups fresh spinach or romaine lettuce
1 can (9 ounces) tuna, drained and broken into chunks
1 cup frozen cooked bay shrimp, thawed
3/4 cup shredded cucumber
1/2 cup shredded red radishes
Sesame Vinaigrette Ingredients:
3 tablespoons rice vinegar or cider vinegar
2 tablespoons of sesame oil
2 tablespoons of olive oil
2 teaspoons of soy sauce
2 teaspoons sesame seed
1 teaspoon sugar substitute
Salt and pepper to taste
In a large bowl toss together spinach, tuna, shrimp,
cucumber, and radishes. For dressing, in a shaker jar combine sesame
vinaigrette ingredients. Cover and shake well until blended. Drizzle over
salad; toss well.
Serves 4
"Grilled" Tuna with Vegetables in Herb Butter
4 pieces heavy-duty aluminum foil, each 12x18 inches
1 can (12 ounces) tuna, drained and broken into chunks
1 cup slivered red or green bell pepper
1 cup slivered zucchini
1 cup pea pods, cut crosswise into halves
4 green onions, cut into 2-inch slices
1/4 cup SmartSpread or I Can't Believe It's Not Butter,
melted
1 tablespoon lemon or lime juice
1 clove garlic, minced
2 teaspoons dried tarragon, crushed
1 teaspoon dill weed
Salt and pepper to taste
On each piece of foil mound tuna, bell pepper, zucchini, pea
pods, and onions. For herb butter, in a small bowl stir together butter, lemon
juice, garlic, tarragon, and dill weed. Drizzle over tuna and vegetables.
Sprinkle with salt and pepper. Fold edges of each foil square together to make
packets.
To Grill: Place foil packets about 4 inches above hot coals.
Grill for 10 to 12 minutes, or until heated through, turning packet over
halfway through cooking.
To Bake: Place foil packets on a baking sheet. Bake in
preheated 450 F. oven for 15 to 20 minutes or until heated through.
Serves 4
Tuna and Vegetables a la Grecque
1 1/2 cups French-cut green beans, cooked
1 cup cherry tomatoes, cut into halves or wedges
1 cup sliced zucchini
1/2 cup slivered green bell pepper
1 can (12 ounces) tuna, drained and broken into chunks
Red Vinaigrette:
1/3 cup red wine vinegar
1/4 cup olive oil
2 tablespoons parsley
1 teaspoon sugar substitute
1 teaspoon dried rosemary, crushed
1 clove garlic, crushed
Salt and pepper to taste
In a large nonmetallic bowl stir together beans, tomatoes,
zucchini, bell pepper and tuna. For Red Vinaigrette dressing, in a large shaker
jar combine ingredients. Cover and shake until well blended. Pour over salad.
Toss with salad to coat. Cover and chill 2 to 24 hours before serving. Serve
salad with a slotted spoon.
Serves 4-5
1 cup shredded lettuce
1 can (3 1/4 ounces) tuna, drained and flaked
1/3 cup chopped celery
1/3 cup chopped cucumber or zucchini
1/3 cup tomato-vegetable juice
1 tablespoon oil
Bottled hot pepper sauce to taste
Line a dinner plate with shredded lettuce. In a large shaker
jar, combine tuna, chopped veggies, veggie juice, oil and hot pepper sauce to
taste. Cover and shake well until blended. Use a slotted spoon to arrange
mixture over lettuce.
Serves 1
2 large lettuce leaves
1 can (3 1/4 ounces) tuna, drained and broken into small
chunks
1/2 cup shredded red cabbage
1/4 cup shredded zucchini
1/4 cup alfalfa sprouts
1 tablespoon low-sugar
Pepper to taste
2 red or green bell pepper rings
Trim stalks from lettuce leaves. In a small bowl, toss
together tuna, cabbage, zucchini, and sprouts. Stir in dressing; season to
taste with pepper. Spoon 1/2 of the mixture in the center of each leaf. Roll up
leaves, enclosing filling. Secure lettuce bundles by slipping a bell pepper
ring over each. Place bundles seam side down on plate.
Serves 1
1 pound boneless pork chops, 1/2 inch thick
1/3 cup Kikkoman soy sauce
1/4 cup minced green onions and tops
1 tablespoon sugar substitute
1 tablespoon sesame seed, toasted
3 tablespoons water
1 1/2 teaspoons minced fresh ginger root
1 teaspoon Tabasco pepper sauce
1 clove garlic, minced
Slice pork into 1/4-inch thick strips, about 4 inches long.
Thread onto metal or bamboo skewers, keeping meat as flat as possible. Arrange
skewers in large shallow pan. Blend soy sauce, green onions, sugar, sesame
seed, water, ginger, pepper sauce, and garlic stirring until sugar dissolves.
Pour mixture evenly over skewers; turn to coat all sides. Let stand 30 minutes,
turning skewers over occasionally. Reserving marinade, remove skewers and place
on rack of broiler pan; brush with reserved marinade. Broil 3 minutes or until
pork is tender, turning once and basting with additional marinade.
Serves 6 to 8 for appetizers
1/4 cup distilled white vinegar
1 tablespoon sugar substitute
2 teaspoons Kikkoman soy sauce
1 tablespoon water
1 can (4 oz) whole mushrooms, drained
Toasted sesame seed (optional)
Thoroughly combine vinegar, sugar, soy sauce, and water in a
small bowl. Add mushrooms and toss to coat; sprinkle with sesame seed. Marinate
45 to 60 minutes; stirring occasionally. Drain off marinade; serve mushrooms
with wooden toothpicks.
Serves 4 for appetizers
8 tea bags or 3 tablespoons loose black tea leaves
3 cups of water
1/2 cup low-sugar teriyaki sauce
8 eggs, room temperature
Combine tea bags, water, and teriyaki sauce in medium
saucepan; add eggs. Bring to a full boil over high heat. Remove from heat;
cover tightly and let stand 10 minutes. Remove eggs; reserve liquid. Place eggs
under cold running water until cool enough to handle. Gently tap each eggshell with
back of a metal spoon until eggs are covered with fine cracks (do not peel
eggs). Return eggs to reserved liquid. Bring to a boil; reduce heat, cover and
simmer 25 minutes. Drain off liquid and refrigerate eggs until chilled, about 1
hour. Peel carefully before serving.
Serves 8 if 1 egg each
Smoked Chicken and Black Bean Soup
2 cups dried black turtle beans, soaked
1 strip of turkey bacon, diced
1 cup diced onion
1/2 cup diced celery
1 tablespoon minced jalapeno chili pepper
Black pepper
1 clove garlic, minced
1 bay leaf
2 tablespoons finely chopped cilantro stems
6 cups of low-sodium canned chicken broth
2 whole boneless, skinless chicken breasts, cooked
1 tablespoon chopped cilantro leaves
Drain the beans and set aside. Cook the bacon in a 4-qt pot
over medium-low heat for 2-3 minutes. Add onion, celery, and jalapeno pepper.
Season lightly with black pepper and cook until the veggies begin to soften
about 5 minutes. Add the garlic and cook for 1 more minute. Add the bay leaf,
cilantro stems, beans, and broth and bring to a boil quickly over high heat.
Lower the heat and simmer until the beans are completely tender, about 30
minutes to 40 minutes. Cut the chicken into 1/2" cubes. Divide the chicken
among the soup bowls, mounting it in the center, and ladle the soup around it.
Serving is 1 cup
Serves 8
Asparagus with Prosciutto-Bacon and Eggs
2 teaspoons extra-virgin olive oil
3 ounces thinly sliced Prosciutto
1 pound thin asparagus
2 large hard-boiled eggs, coarsely chopped
Preheat oven to 400 F. Lightly brush 1 teaspoon olive oil on
a large baking sheet. Arrange the Prosciutto in a single layer on the prepared
baking sheet. Bake at 400 for 10 minutes or until crisp. Cool the Prosciutto
and crumble into large pieces.
Snap off the ends of the asparagus. Fill a large nonstick
skillet with 2 inches of water and bring to a boil. Add 1 teaspoon of salt and
asparagus. Cook the asparagus for 3 minutes or until crisp-tender and drain.
Arrange the asparagus on a serving platter. Drizzle with the
remaining 1 teaspoon of olive oil. Sprinkle with salt and pepper to taste. Top
the asparagus with the eggs and Prosciutto.
Serves 4
2 cups of water
8 cloves of garlic, unpeeled
6 tablespoons chopped fresh parsley, divided
1/4 teaspoon salt
4 boneless skinless chicken breasts
1/4 cup chicken broth
2 tablespoons lemon juice
In a small saucepan, bring water to a boil. Add garlic; cook
for 10 minutes. Drain garlic; peel and cut into thin slices. In a small bowl,
combine garlic, 1/4 cup of chopped parsley, lemon peel, and salt. Mix well.
Cut chicken breasts in half, but not all the way. You want
to create a "pocket" in them. Place about 1 teaspoon of garlic
mixture between each chicken breast.
Heat a large skillet over medium-high heat. Add chicken;
cook until golden brown, about 4 minutes. Turn chicken; reduce heat to medium.
Cover and cook until no longer pink in the center, about 10
to 12 minutes. Transfer chicken to a plate. Using paper towels, wipe any fat
from skillet.
Add remaining chopped parsley, broth, and lemon juice to the
pan. Bring to a boil; cook for 1 minute. Spoon mixture over chicken.
Serves 4
4 Skinless boneless chicken breasts
For the marinade:
1/4 cup mayo
1 tablespoon Dijon-style mustard
1/8 teaspoon salt
1/8 teaspoon black pepper
To prepare marinade, in a shallow glass dish, combine mayo,
mustard, salt, and pepper. Mix well.
Place chicken in a dish, turning to coat. Cover dish with
plastic wrap; refrigerate for 30 minutes. Preheat broiler. Line a broiler pan
with foil. Spray foil with cooking spray and set aside. Remove chicken from
marinade. Place chicken in prepared pan. Discard marinade. Broil 4 inches from
heat, turning once, until chicken is cooked through and no longer pink, about
14 to 16 minutes. Place chicken on a serving platter immediately.
Serves 4
1 teaspoon sesame seed
1/2 teaspoon whole cloves
1 tablespoon chili powder
1 tablespoon olive oil
2 cloves garlic, minced
1 medium yellow onion (about 1 cup)
3/4 cup chicken broth
1/4 cup no-salt added tomato sauce
1 tomatillos, peeled and chopped
1 large tomato, chopped
4 skinless boneless chicken breasts
1 teaspoon ground cinnamon
In a small skillet, combine sesame seed and cloves. Cook
over low heat stirring until fragrant, about 3 minutes. Stir in chili powder.
In a blender or food processor fitted with a metal blade,
process spice mixture until ground. Set aside. In a small saucepan, heat oil
over medium heat. Add garlic and onion. Cook, stirring, until softened, about 3
minutes. Add broth, tomato sauce, tomatillos, tomato, and reserved spice
mixture. Cook until thickened, about 15 minutes.
Meanwhile, preheat broiler. Sprinkle chicken with ground
cinnamon. Broil, turning once, until no longer pink, about 10 minutes. Place on
serving plates. Spoon sauce over the top. Serve immediately.
Serves 4
4 skinless boneless chicken
1/4 teaspoon salt
1/4 teaspoon black pepper
2 cups thinly sliced mushrooms
3/4 cup chicken broth
2 tablespoons chopped parsley, divided
1/4 crushed red pepper flakes
Season chicken with salt and black pepper. In a large
skillet over medium heat, combine chicken, mushrooms, broth, 1 tablespoon of
parsley, and red pepper flakes. Bring to a boil; reduce heat to low. Cover, and
simmer until chicken is cooked through and no longer pink, about 15 minutes.
Spoon chicken mixture on serving plates. Sprinkle with
remaining parsley. Serve immediately.
Serves 4
4 chicken breasts
1 clove garlic, halved
1/2 teaspoon freshly ground black pepper
For the marinade:
1/4 cup lime juice
2 jalapeno peppers
1 tablespoon of olive oil
Rub chicken with cut sides of garlic halves and sprinkle
with black pepper. To prepare marinade, in a blender or food processor fitted
with a metal blade, combine lime juice, jalapeno peppers, and oil and process
until smooth.
Place chicken in a shallow glass baking dish. Brush chicken
with marinade. Cover dish with plastic wrap and refrigerate for 30 minutes.
Preheat oven to 375 F. Line a baking sheet with foil. Place
chicken on prepared baking sheet. Bake chicken until cooked through and no
longer pink, about 35 minutes to 40 minutes. Place chicken on a serving
platter. Serve immediately.
Serves 4
4 teaspoons olive oil, divided
6 chicken breasts
1 medium yellow onion, chopped, about 1 cup
5 cloves of garlic, minced
3 cups canned, peeled plum tomatoes
1/2 cup chicken broth
1 tablespoon red-wine vinegar
2 teaspoons dried basil
1 teaspoon dried oregano
1/2 teaspoon black pepper
1/4 cup chopped parsley
In a large skillet, heat 1 tablespoon of oil over medium
heat until hot but not smoking. Add chicken in batches; cook until browned,
about 10 minutes. Place chicken on a serving platter.
In the same skillet, heat remaining oil over medium heat.
Add onion; cook, stirring frequently, until softened, about 5 minutes. Add
garlic to skillet; cook for 1 minute longer. Return chicken pieces to skillet.
Add tomatoes, broth, vinegar, basil, oregano, and pepper. Partially cover
skillet; cook until chicken is no longer pink, about 30 minutes. Serve
immediately.
Serves 6
1 head romaine lettuce, torn to bite-size pieces
1 medium green bell pepper, thinly sliced (about 1 cup)
2 medium tomatoes, cut into 8 wedges
1/4 cup black olives
1/4 crumbled feta cheese, lite, of course!
For the dressing:
2-1/2 tablespoons lemon juice
2 teaspoons olive oil
1 teaspoon chopped oregano or 1/4 teaspoon dried oregano
1/4 teaspoon black pepper
To prepare the dressing, in a small bowl, combine lemon
juice, oil, oregano, and pepper. Mix well and set aside.
Dry lettuce thoroughly in a salad spinner or with a double
layer of paper towels. Place in a large salad bowl. Add bell pepper, tomatoes,
olives, and feta. Pour the dressing over the salad. Toss gently to coat. Divide
the salad among serving plates and serve immediately.
Serves 4
12 ounces of beef top round steak, trimmed and cut into
1/4-inch thick strips
2 cups snow peas, trimmed
8 cups of bite-size pieces of mixed salad greens
1 cup sliced white mushrooms
For the marinade:
1/2 cup chicken broth
1/3 cup soy sauce
1/4 cup fresh cilantro
1/4 cup lime juice
1/4 cup sliced green onion
To prepare the marinade, in a shallow glass dish, combine
broth, soy sauce, cilantro, lime juice, and green onion. Mix well. Reserve 1/2
cup of marinade. Add beef to remaining marinade in dish; toss to coat. Cover
dish with plastic wrap and chill for 30 minutes.
Remove beef from marinade; discard marinade in dish. In a
nonstick skillet, cook beef over medium-high heat, stirring frequently, until
browned, about 4 minutes. Add snow peas; cook, stirring constantly, until just
tender, about 1 minute.
Meanwhile, in a small saucepan, heat, reserved marinade over
low heat, until heated through, about 2 minutes. Divide the greens among 4
serving plates. Spoon beef mixture and mushrooms evenly over greens. Drizzle
warm dressing over salads.
Serves 4
4 thin sirloin tip steaks
1 tablespoon minced yellow onion
1/4 cup water
3 tablespoons Worcestershire sauce
2 tablespoons beef broth
1 teaspoon lemon juice
3 tablespoons sliced green onions
1 tablespoon SmartSpread or I Can't Believe It's Not Butter
1 tablespoon chopped fresh parsley
Spray a large skillet with cooking spray. Heat over
medium-high heat. Add steaks, two at a time, and cook for 1 minute per side for
medium-rare. Place steaks on a plate and cover to keep warm. Repeat with the
remaining steaks.
Add the yellow onion, water, and Worcestershire sauce to
skillet. Cook over medium-high heat, scraping up brown bits, until slightly
reduced, about 2 minutes. Stir in broth, lemon juice, green onion, butter, and
any accumulated juices from the plate. Cook for 1 minute. Stir in parsley.
Place steaks on serving plates. Top with pan juices.
Serves 4
1 medium yellow onion, quartered
2 cloves of garlic
2 tablespoons chili powder
2 teaspoons ground cumin
2 teaspoons lime juice
4 chicken breasts
For the salsa:
2 cups canned black beans, rinsed and drained
1/2 cup diced red bell pepper
1/4 cup chopped red onion
1/4 cup diced cucumber
2 tablespoons lime juice
2 tablespoons red-wine vinegar
1/2 teaspoon ground cumin
To prepare salsa, in a medium bowl combine beans, pepper,
onion, cucumber, lime juice, vinegar, and cumin. Mix well. Cover tightly with
plastic wrap and set aside.
In a blender or food processor fitted with a metal blade,
process yellow onion and garlic until smooth. Add chili powder, cumin, and lime
juice; process until a paste forms. Spread the chili paste over both sides of
the chicken. Place chicken in a shallow dish. Cover with plastic wrap and
marinate for 10-20 minutes. Preheat the broiler. Line broiler pan with foil.
Broil chicken 4 inches from the heat, turning once, until cooked through and no
longer pink in the center, about 12 minutes. Cut chicken on a diagonal into
thin slices. Spoon salsa evenly onto plates. Fan chicken over the salsa. Serve
immediately.
Serves 4
1 clove of garlic, minced
1 teaspoon paprika
1/4 teaspoon ground coriander
1/4 teaspoon ground cumin
1/8 teaspoon ground black pepper
4 center-cut loin pork chops with bone (4 ounces each), 3/4
inch thickness, trimmed
3/4 cup chicken broth
1 teaspoon fresh lemon juice
In a small bowl, combine garlic, paprika, coriander, cumin,
and pepper. Mix well. Sprinkle spice mixture evenly over both sides of pork
chops.
In a large skillet, combine chicken broth and lemon juice.
Mix well. Add pork chops and simmer, covered, over low heat until chops are
tender and no longer pink, about 30 minutes.
Pour broth mixture from skillet into a glass measuring cup;
cool slightly. Cover with plastic wrap and set aside.
Place pork chops in same skillet. Heat pork chops over
medium heat turning once until browned and heated through, about 2-3 minutes.
Place pork chops on a serving plate and cover with foil to keep warm.
Using a spoon, skim fat from top of reserved sauce. Return
broth mixture to skillet. Bring to a boil, stirring over med heat until reduced
slightly, about 2 minutes. Spoon lemon sauce over pork chops. Serve
immediately.
Serves 4
1 tablespoon canola oil
2 cloves garlic, minced
1 teaspoon minced fresh ginger or 1/4 teaspoon ground ginger
4 boneless center-cut pork chops (4 ounces each), trimmed
1/3 cup chicken broth
2 cups broccoli flowerets
1 tablespoon Dijon-style mustard
1 tablespoon red-wine vinegar
1/4 teaspoon black pepper
1 teaspoon sesame seeds, toasted
In a large skillet, heat oil over medium-high heat. Add garlic
and ginger; cook, stirring, for 1 minute. Add pork chops; cook, turning once
until browned on both sides, about 4 minutes.
Add 1/4 cup of broth and cover. Reduce heat to low; cook
until pork chops are cooked through and no longer pink, about 20 minutes.
Transfer pork chops to serving plates; cover to keep warm.
Meanwhile, in a large saucepan, bring 2 inches of water to a
boil over high heat. Place broccoli in a steamer basket in pan. Cover and steam
until broccoli is tender, about 5 minutes.
Combine remaining broth, mustard, vinegar, and pepper. Mix
well.
Add broth mixture to skillet. Increase heat to high. Cook
until thickened, about 5 minutes. Arrange broccoli on plates with pork chops.
Spoon sauce over pork chops. Sprinkle broccoli with sesame seeds. Serve
immediately.
Serves 4
2 teaspoons canola oil
1 beef round or sirloin tip roast (about 2 pounds), trimmed
1-1/2 cups chilled brewed coffee
2 teaspoons of soy sauce
2 cloves of garlic, minced
2 bay leaves
1 teaspoon dried oregano
1/4 teaspoon black pepper
2 medium yellow onions, sliced, divided (about 2 cups)
Preheat oven to 300 F. In a large heavy skillet, heat oil
over high heat. Add roast and brown on all sides, about 5 minutes.
In a Dutch oven or large saucepan, combine coffee, soy
sauce, garlic, bay leaves, oregano, pepper and 1 cup of onion. Mix well. Place
roast in Dutch oven. Place remaining onion over roast.
Bring liquid to a boil over medium-high heat. Cover and cook
roast, turning occasionally, until tender, about 2 1/2 hours.
Transfer to a carving board. Discard cooking liquid and bay
leaves. Thinly slice roast on the diagonal. Place slices on a serving platter.
Serve immediately.
Serves 8
4 beef tenderloin medallions (4 ounces each)
For the marinade:
1/4 cup balsamic vinegar or red-wine vinegar
2 cloves of garlic, minced
1 tablespoon dried tarragon
1/4 teaspoon black pepper
To prepare the marinade, in a small glass bowl, combine the
vinegar, garlic, tarragon, and pepper. Mix well.
Place medallions in a shallow glass dish. Pour marinade over
medallions; turn to coat. Cover dish with plastic wrap and refrigerate for 30
minutes.
Preheat the broiler. Line a broiler pan with foil. Remove
medallions from marinade; place on prepared pan. Discard marinade in dish.
Broil medallions 6 inches from heat, turning once, about 5
minutes per side for medium.
Place medallions on a serving platter and serve immediately.
Serves 4
1 2-pound eye of round roast beef
For the marinade:
2 cloves of garlic, minced
2 tablespoons lemon juice
1 tablespoon olive oil
1 tablespoon Dijon-style mustard
2 bay leaves
1 teaspoon dried rosemary
1/2 teaspoon black pepper
To prepare marinade, in a shallow glass dish, combine
garlic, lemon juice, oil, mustard, bay leaves, rosemary, and pepper. Mix well.
Add beef to marinade in dish; turn to coat. Cover dish with
plastic wrap; refrigerate for at least 30 minutes or overnight.
Preheat oven to
Transfer beef to carving board; let stand for 15 minutes.
Cut into thin slices and arrange on a platter. Serve immediately.
Serves 8
1 pound flank steak, trimmed
For the marinade:
1/3 cup beef broth
3 tablespoons lemon juice
2 tablespoons olive oil
1 clove garlic, minced
2 teaspoons red-wine vinegar
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon dried thyme
1/4 teaspoon dried rosemary
To prepare the marinade, in a shallow glass dish, combine
broth, lemon juice, oil, garlic, vinegar, salt, pepper, thyme, and rosemary.
Mix well. Reserve 2 tablespoons of the marinade.
Add steak to marinade, turning to coat. Cover with plastic
wrap and refrigerate for 30 minutes.
Preheat broiler. Place steak on broiler pan. Discard
marinade in dish. Broil steak 4 inches from the heat, basting with reserved
marinade and turning once to coat, about 10 to 12 minutes for medium.
Place steak on a carving board or serving platter. Let stand
for about 5 minutes. Slice steak diagonally across the grain. Serve
immediately.
Serves 4
4 boneless top loin shell steaks (4 ounces each), 1/2 inch
thickness, trimmed
8 whole green onions, trimmed
For the marinade:
1 clove garlic, minced
1/2 cup beef broth
1 tablespoon balsamic vinegar or red-wine vinegar
1/2 teaspoon ground black pepper
1/4 teaspoon dried thyme
To prepare the marinade, in a shallow glass dish, combine
garlic, broth, vinegar, pepper, and thyme. Mix well. Place steaks and green
onions in the marinade, turning to coat. Cover with plastic wrap and
refrigerate for 30 minutes.
Preheat broiler. Place steaks on broiler pan. Broil 4 inches
from heat until browned, turning once, about 5 minutes per side.
Place green onions on broiler pan during the last 5 minutes
of cooking. Discard marinade. Place steaks and onions on serving plates. Serve
immediately.
Serves 4
1-1/2 pounds flank steak or London broil, trimmed
For the marinade:
1 cup lime juice
1 medium red onion thinly sliced (about 1 cup)
1 tablespoon chopped parsley or cilantro
1/2 teaspoon of salt
1/8 teaspoon red hot pepper flakes
1 clove garlic, halved
To prepare marinade, in a shallow glass dish, combine lime
juice, onion, cilantro, salt, and red pepper flakes. Mix well.
Rub cut sides of garlic over steak. Place steak in marinade;
turn to coat. Cover dish with plastic wrap; refrigerate for 2 hours. Preheat
the broiler. Line broiler pan with foil. Remove steak from marinade. Discard
marinade in dish. Place steak on prepared pan.
Broil steak for 4-5 minutes per side for medium or 6-7
minutes for well done. Place steak on carving board or serving platter. Let
stand for 10 minutes before cutting across the grain into thin slices.
Serves 6
1 2-pound beef tenderloin, trimmed
1 tablespoon ground black pepper
For the marinade:
1 medium yellow onion, finely chopped (about 1 cup)
2 cups sliced mushrooms
1/4 teaspoon dried tarragon
1/8 teaspoon salt
To prepare stuffing, spray a large skillet with cooking
spray. Add onion to prepared skillet; cook, stirring frequently, until golden
about 5 minutes. Add mushrooms, tarragon, and salt; cook, stirring frequently,
about 5 more minutes. Remove from heat.
Preheat oven to 350 F. Make a cut, about 2 inches deep, down
the long side of the tenderloin. Spread tenderloin open.
Spoon stuffing inside the tenderloin to within 1/2 inch of
edges. Roll up tenderloin lengthwise; sprinkle with pepper. Wrap tenderloin in
cheesecloth; tie at intervals with string to secure.
Place tenderloin, seam-side down, on a rack in a roasting
pan. Roast tenderloin until an instant-read meat thermometer inserted in center
reads 160 F. for medium, about 50 minutes.
Place tenderloin on a carving board; let stand for 5
minutes. Remove string and cheesecloth. Slice meat and arrange slices on a
serving platter. Serve immediately.
Serves 8
Sirloin Tip
2 tablespoons olive oil, divided
4 sirloin tip steaks (6 ounces each), trimmed
2-1/2 cups sliced mushrooms
1 medium yellow onion, sliced (about 1 cup)
1 medium green bell pepper, sliced (about 1 cup)
2/3 cup
1/2 teaspoon dried thyme
2 tablespoons chopped fresh parsley
1/4 teaspoon black pepper
In a large skillet, heat 1 tablespoon of oil over
medium-high heat until hot, but not smoking. Add steaks and cook, turning once,
until meat is no longer pink, about 7 minutes. Transfer to a plate and cover
with foil to keep warm.
In same skillet, heat remaining oil over medium heat. Add
mushrooms, onion, and green pepper. Cook, stirring constantly, until tender,
about 10 minutes.
Add wine and thyme to skillet; increase heat to medium-high.
Cook, stirring until most of the liquid evaporates, about 3 to 5 minutes. Add
parsley and black pepper.
Return steaks to skillet; cook until heated through, about 3
minutes. Place steaks on serving plates. Spoon vegetables on top. Serve
immediately.
Serves 4
1 flank steak (about 1 pound), trimmed
1 head romaine lettuce
For the dressing:
3 tablespoons red-wine vinegar
1 tablespoon fresh tarragon or 1 teaspoon dried tarragon
1 teaspoon Dijon-style mustard
1/4 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons olive oil
2 tablespoons chopped fresh parsley
Preheat the broiler. Line a broiler pan with foil. Place
flank steak on rack in prepared pan. Broil 2 inches from heat for 5 minutes per
side for medium-rare. Transfer to a carving board; let stand for 5 minutes.
Slice into thin strips.
To prepare dressing, in a medium glass bowl, combine
vinegar, tarragon, mustard, salt, and pepper. Whisk in oil until well blended.
Reserve 3 tablespoons of dressing. Add steak and parsley to remaining dressing.
Toss to coat. Cover with plastic wrap and refrigerate for 2 hours.
Rinse lettuce and separate into leaves. Arrange on serving
plates. Top with beef strips and drizzle with reserved dressing. Serve
immediately.
Serves 4
1 flank steak (about 1 pound), trimmed
For the marinade:
1/3 cup low-sugar Italian dressing (under 3 grams)
1/4 cup lemon juice
2 tablespoons red-wine vinegar
3 clove of garlic, crushed
2 bay leaves, crumbled
3/4 teaspoon black pepper
To prepare marinade, in a small bowl, combine the dressing,
lemon juice, vinegar, garlic, bay leaves, and pepper. Mix well.
Place the steak in a shallow glass dish. Reserve 1/4 cup of
marinade. Pour remaining marinade over steak; turn to coat. Cover dish with
plastic wrap; refrigerate for 1 to 2 hours, turning once or twice.
Preheat the broiler. Remove the steak from marinade; place
on broiler pan. Discard the marinade in dish.
Broil steak 4 inches from heat, basting with the reserved
marinade and turning once, 5-6 minutes per side for medium- well.
Place the steak on a carving board or serving platter. Let
stand for 5 minutes. Slice the steak diagonally across the grain and serve
immediately.
Serves 4
1/3 cup Italian dressing, under 3 grams of sugar per serving
1 clove garlic, minced
1 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon ground black pepper
2 cups sliced mushrooms
1 medium red bell pepper, roasted, peeled, and sliced (about
1 cup)
1 medium green bell pepper, roasted, peeled, and sliced
(about 1 cup)
1 small red onion, sliced (about 1/2 cup)
1/2 cup pitted black olives, optional
Romaine lettuce leaves
In a medium glass bowl, combine dressing, garlic, basil,
oregano, salt, and pepper. Mix well.
Add mushrooms, red pepper, green pepper, onion, and olives.
Toss well to coat.
Cover bowl with plastic wrap and refrigerate for at least 30
minutes or up to 1 day.
Place romaine lettuce leaves on 4 serving plates. Spoon
mushrooms and peppers on top of leaves and serve immediately.
Serves 4
1 clove garlic
3 tablespoons chopped fresh parsley
1 can (15 ounces) chickpeas, rinsed and drained
2 tablespoons fresh lemon juice
1 tablespoon olive oil
1/2 teaspoon salt
1/8 teaspoon hot pepper sauce
Assorted cut up veggies
In a blender or food processor fitted with a metal blade,
process garlic until minced. Add cilantro and process until finely chopped,
about 10-20 seconds.
Add chickpeas, lemon juice, oil, salt, and pepper sauce.
Process until very smooth, about 1 minute, scraping down sides of bowl with
rubber spatula as needed.
Place dip in a serving bowl. Refrigerate overnight until
ready to serve.
Place bowl in center of a large platter. Arrange cut-up
veggies on platter and serve immediately.
Serves 8
2 cups frozen asparagus, thawed
1/2 medium ripe avocado, peeled, pitted, and chopped
3 tablespoons ricotta cheese
3 tablespoons of lemon juice
1/8 teaspoon salt
1/8 teaspoon of cayenne pepper
3 ripe plum tomatoes, seeded and coarsely chopped (about 1
cup)
1 small red onion, chopped (about 1/2 cup)
1/4 medium red bell pepper, chopped (about 1/4 cup)
In a blender or food processor, process the asparagus until
smooth.
In a medium bowl, combine asparagus puree, avocado, ricotta,
lemon juice, salt, and cayenne pepper. Mix until ingredients are well blended.
Add tomatoes, onion, and red pepper to the avocado mixture.
Cover bowl tightly with plastic wrap and refrigerate until ready to serve.
*Also very good served atop a lean hamburger!
Serves 12
2/3 cup unsweetened cocoa powder
1/2 cup ground almonds
1/2 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1/8 teaspoon salt
4 egg whites
1/4 teaspoon almond extract
2 cups sugar substitute
Preheat oven to 250 F. Line 2 baking sheets with waxed
paper.
In a medium bowl, combine cocoa, almonds, cinnamon, nutmeg,
and salt. Mix well and set aside.
In a large bowl, using an electric mixer set on high speed,
beat egg whites and almond extract until foamy. Gradually add sugar, beating
until stiff, but not dry, peaks form. Add cocoa mixture, beating until blended.
Drop batter by rounded tablespoonfuls, 2 inches apart, on
prepared baking sheets. Using the back of a spoon, smooth cookies into 3-inch
rounds.
Bake cookies until firm, about 30 minutes. Turn off oven and
cool cookies inside the oven until dry and crisp, about 1 hour.
Makes 1 dozen cookies
2 tablespoons olive oil
1 small yellow onion, chopped (about 1/2 cup)
3 cloves of garlic, minced
2 cups canned white kidney beans, drained and rinsed
2 cups canned red kidney beans, drained and rinsed
1 cup canned plum tomatoes, drained and chopped
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/2 cup nonfat sour cream
In a large saucepan, heat oil over medium-high heat until
hot, but not smoking. Add onion; cook, stirring frequently, until vegetables
are tender, about 7 minutes. Add garlic; cook, stirring frequently, for 1
minute longer.
Add white kidney beans, red kidney beans, tomatoes, chili
powder, cumin, and oregano. Reduce heat to low. Simmer, stirring occasionally,
until mixture thickens, about 20 minutes.
Spoon chili into 6 individual serving bowls. Top with a
dollop of sour cream.
Serves 6
2 Cucumbers diced
2 fresh tomatoes diced
1 tsp minced garlic or 2 cloves fresh chopped
4 oz fat free sour cream
salt and pepper to taste.
add any other seasonings you may find in your cabinet!
great with steak
1/3 cup fresh lemon juice
1/3 cup dry white wine or chicken broth
4 cloves garlic, minced
2 bay leaves
1 teaspoon grated lemon peel
1 teaspoon black pepper
1-1/2 pounds of sea scallops
4 cups large mushroom caps
3 medium green bell peppers, cut into 1-inch squares, about
3 cups
3 medium red bell peppers, cut into 1-inch squares, about 3
cups
2 large red onions, cut into 1-inch squares (about 3 cups)
In a shallow glass dish, combine lemon juice, wine, garlic,
bay leaves, lemon peel, and pepper. Mix well. Reserve 3 tablespoons of mixture.
Add scallops to dish; toss to coat. Cover dish with plastic wrap and
refrigerate for 1 hour.
Heat a grill until coals form white ash, preheat a gas grill
to medium, or preheat broiler. Spray grill rack or broiler pan with cooking
spray.
Remove scallops from marinade. Discard marinade in dish.
Using six 12-inch skewers, alternately thread scallops, mushrooms, onion, green
pepper, and red pepper. Place kebabs on prepared rack or pan.
Grill or broil 6 inches from heat, turning occasionally and
basting with reserved lemon mixture, until scallops are cooked through and
vegetables are lightly browned, about 7-8 minutes. Serve immediately.
Serves 6
4 skinless boneless chicken breasts, cut into 1-inch pieces
1 teaspoon olive oil
2 cloves of garlic, minced
1 medium yellow onion, chopped (about 1 cup)
1/2 medium green bell pepper, chopped (about 1/2 cup)
1/2 medium yellow bell pepper, chopped (about 1/2 cup)
2 cans (8 ounces each) tomato sauce
1/4 cup dry red wine or chicken broth
1 teaspoon dried oregano
1 cup sliced mushrooms
Spray a large skillet with cooking spray. Add chicken; cook
over medium heat, stirring frequently, until browned, about 4 minutes. Remove
from skillet.
In same skillet, heat oil, until hot but not smoking. Add
garlic, onion, green pepper, and yellow pepper. Cook, stirring frequently,
until tender, about 4 minutes. Add tomato sauce, wine, and oregano. Bring
mixture to a boil. Return chicken to skillet.
Reduce heat to low; cover and simmer until chicken is
tender, about 25 minutes. Place chicken on a serving platter; cover with foil
to keep warm.
Add mushrooms to skillet; increase heat to high; cook until
mushrooms are tender and sauce thickens, about 5 minutes. Spoon sauce over
chicken. Serve immediately.
Serves 4
Thick and
Spicy BBQ Chicken
4 boneless skinless chicken breasts
For the Sauce:
2/3 cup low-sugar chili sauce
1/4 cup red-wine vinegar
1/4 cup water
3 tablespoons finely chopped yellow onion
3 tablespoons Worcestershire sauce
1 tablespoon canola oil
2 teaspoons dry mustard
1/4 teaspoon salt
1/8 teaspoon black pepper
1/8 teaspoon hot pepper sauce
Preheat oven to 350. Spray a 13x19-inch baking pan with
cooking spray. To prepare sauce, in a small saucepan, combine chili sauce,
vinegar, water, onion, Worcestershire sauce, oil, mustard, salt, pepper, and
hot pepper sauce. Bring mixture to a boil over medium heat. Reduce heat to low;
simmer for 10 minutes.
Place chicken in prepared pan. Brush half of sauce over
chicken. Bake, uncovered, until no longer pink and juices run clear when meat
is pierced with tip of knife, about 45 minutes. Brush with remaining sauce
every 15 minutes. Serve immediately.
Serves 4
Super Quick
2 tablespoons fresh lime juice
1 tablespoon chopped green onions
2 tablespoons olive oil, divided
1/2 teaspoon
1/2 teaspoon grated lime peel
1/4 teaspoon salt
1/4 teaspoon black pepper
4 skinless boneless turkey cutlets
In a small jar with a tight-fitting lid, combine lime juice,
green onions, 1 tablespoon oil, mustard, lime peel, salt, and pepper. Cover jar
and shake mixture well.
In a large skillet, heat the remaining oil over medium-high
heat until hot, but not smoking. Add turkey cutlets and cook, turning once,
until cooked through and no longer pink, about 4 minutes.
Transfer turkey cutlets to a serving platter. Spoon lime
juice sauce on top. Serve immediately.
Serves 4
1/4 teaspoon salt
1/8 teaspoon black pepper
4 skinless, boneless chicken breasts
4 teaspoons olive oil, divided
1 medium yellow onion, chopped (about 1 cup)
1 clove garlic, minced
1 can (14.5 ounces) whole tomatoes, undrained
1/2 cup dry white wine or chicken broth
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
Sprinkle chicken with salt and pepper. In a large skillet
heat 2 teaspoons of olive oil over medium-high heat. Add chicken to skillet;
sauté on both sides, about 10 minutes. Place chicken on plate; cover with foil
to keep warm.
Add remaining oil to skillet and heat over medium heat. Add
onion and garlic; cook, stirring frequently, until golden, about 3 minutes. Add
tomatoes with liquid, wine, basil, and thyme. Bring to a boil; cook for 5
minutes, stirring occasionally to break up tomatoes.
Return chicken to skillet. Simmer the mixture until chicken
is no longer pink, about 10 minutes longer. Place chicken on serving plates.
Spoon tomato mixture evenly over chicken. Serve immediately.
Serves 4
4 skinless boneless chicken breasts
2 tablespoons SmartSpread
For the Spice Mix:
2 tablespoons cayenne pepper
1 tablespoon paprika
1 tablespoon black pepper
2 teaspoons garlic powder
2 teaspoons onion powder
1 teaspoon dried basil
1 teaspoon dried oregano
1/2 teaspoon chili powder
1/8 teaspoon dried thyme
1/8 teaspoon dry mustard
To prepare spice mix, on a sheet of waxed paper, combine all
spice ingredients and mix well.
Heat a large cast-iron skillet or other large heavy skillet
over medium-high heat until very hot, about 8 minutes.
Meanwhile, brush chicken with butter. Dredge chicken in
spice mixture, patting firmly to adhere.
Place chicken in prepared skillet and cook, turning once,
until coating is blackened and chicken is no longer pink, about 10 minutes.
Place chicken on a serving platter. Serve immediately.
Serves 4
Chicken
6 skinless boneless chicken breasts
2 tablespoons of olive oil
2 cups thinly sliced mushrooms
2/3 cup
2 tablespoons chopped fresh parsley
1/4 teaspoon black pepper
Lay the chicken breasts between 2 pieces of waxed paper.
Using a meat mallet or the flat side of a heavy knife, flatten each piece of
chicken to a 1/8-inch thickness.
In a large skillet, heat oil over medium heat until hot but
not smoking. Add mushrooms and sauté until softened, about 10 minutes.
Add chicken to skillet, cook, turning once, until no longer
pink, about 6 minutes. Remove chicken to a serving platter and cover with foil
to keep warm.
Add wine to skillet. Bring to a boil over medium heat.
Simmer until liquid is reduced by half, about 5 minutes. Stir parsley and
pepper into skillet. Pour sauce over chicken. Serve immediately.
Serves 6
1 cup dry white wine or water
1 cup chicken broth
1/3 cup fresh lemon juice
3 cloves garlic, peeled
1 medium lemon, thinly sliced
1 bay leaf
6 boneless skinless chicken breasts
1/4 teaspoon freshly ground black pepper
In a large skillet, combine wine, broth, lemon juice,
garlic, lemon slices, and bay leaf. Mix well.
Add chicken to skillet and add enough water to cover. Bring
to a boil over medium-high heat; reduce heat to low. Simmer, covered, until
chicken is cooked through and no longer pink, about 15 minutes.
Place chicken on a platter; cover with foil. Increase heat
to high and boil poaching liquid, uncovered, until it is reduced to about 2
cups, about 5 minutes. Remove bay leaf and garlic. Reserve lemon slices.
Spoon poaching liquid over chicken; sprinkle with pepper.
Garnish with lemon slices. Serve immediately.
Serves 6
1 tablespoon canola oil
4 skinless boneless chicken breasts
1 medium red onion, thinly sliced (about 1 cup)
1 medium yellow bell pepper, julienned (about 1 cup)
3 tablespoons fresh lime juice
1 clove garlic, minced
1 teaspoon shredded lime peel
1/4 cup chicken broth
1/4 teaspoon black pepper
In a medium skillet, heat oil over medium heat. Add chicken;
cook, turning once, until browned, about 6 minutes. Transfer chicken to a
plate; cover with foil to keep warm.
Add onion, yellow pepper, lime juice, garlic, and lime peel
to skillet. Cook, stirring constantly, about 4 minutes.
Return chicken to skillet. Add broth and black pepper. Cook,
covered, until chicken is cooked through and no longer pink, about 10 minutes.
Transfer chicken and vegetables to a serving platter. Serve.
Serves 4
6 boneless skinless chicken breasts
1/4 teaspoon salt
1/4 teaspoon black pepper
2 medium zucchini cut into 1/4-inch chunks (about 4 cups)
2 cups halved mushrooms
1 can (28 ounces) whole peeled tomatoes, coarsely chopped
1 medium yellow onion, chopped (about 1 cup)
3 cloves garlic, finely chopped
2 tablespoons fresh basil or 2 teaspoons dried basil
1 bay leaf
Preheat the oven to 425 F. Rub both sides of the chicken
with salt and pepper. Place chicken in a 13x19-inch roasting pan. Bake chicken
for 10 minutes. Place pan on wire rack. Reduce oven temperature to 350 F.
Meanwhile, in a large bowl, combine zucchini, mushrooms,
tomatoes, onion, garlic, basil, and bay leaf.
Spoon vegetable mixture evenly over chicken. Cover with
foil; bake for 35 minutes. Uncover pan and bake until chicken is golden and no
longer pink, about 40 minutes longer. Remove bay leaf. Serve immediately.
Serves 6
1 tablespoon olive oil, divided
4 boneless skinless chicken breasts
6 cloves of garlic, peeled and halved
4 shallots, peeled and halved
2/3 cup dry red wine or chicken broth
1/2 cup chicken broth
1 tablespoon tomato paste
1/2 teaspoon dried rosemary
1/8 teaspoon black pepper
In a large skillet, heat 2 tablespoons of oil over medium
heat. Add chicken to skillet; cook, turning once, about 6 minutes. Place
chicken on plate and cover with foil to keep warm.
Reduce heat to low. Add remaining oil to skillet. Add garlic
and shallots. Cook, stirring, until vegetables are crisp-tender, about 4
minutes.
Add wine, broth, tomato paste, rosemary, and pepper.
Increase heat to medium. Bring to a boil.
Return chicken to skillet. Reduce heat to low; simmer,
covered until no longer pink, about 25 minutes. Serve immediately.
Serves 4
1/8 teaspoon ground black pepper
4 skinless boneless chicken breasts
1 teaspoon olive oil
1 pound fresh spinach, stemmed or 1 package (10 ounces)
frozen leaf spinach, thawed
2 tablespoons chopped fresh basil
1 garlic clove, minced
1/4 cup grated parmesan cheese
In a large skillet, heat oil over medium heat. Add chicken
and cook, turning once, until cooked and no longer pink, about 8-12 minutes.
Remove skillet from heat; cover with foil to keep warm.
Meanwhile, wash spinach leaves, but do not dry them. In a
large saucepan, combine spinach, basil, and garlic. Cook over medium heat,
covered, until spinach is wilted, about 2 minutes. Drain off any excess water.
Toss spinach mixture with a fork.
Arrange spinach mixture on a serving plate; place chicken on
top of spinach. Sprinkle with parmesan. Serve immediately.
Serves 4
2 Cornish hens, backbones removed
For the marinade:
4 cloves garlic, minced
3 tablespoons balsamic vinegar or red-wine vinegar
2 teaspoons olive oil
1 teaspoon dried rosemary
1/4 teaspoon hot pepper sauce
1/8 teaspoon ground cumin
1/8 teaspoon dried oregano
1/8 ground black pepper
To prepare marinade, in a shallow glass dish, combine
garlic, vinegar, oil, rosemary, hot pepper sauce, cumin, oregano, and pepper.
Mix well. Add hens, turning to coat. Cover with plastic wrap and refrigerate
for 30 minutes.
Preheat the broiler. Line broiler pan with foil. Remove hens
from marinade. Place hens, skinside down, on prepared pan. Discard marinade.
Broil hens 4 inches from heat, turning once, until cooked
through and juices run clear when thigh joint is pierced with a knife, about 20
minutes. Cut each hen in half and serve immediately.
Serves 4
6 skinless boneless chicken breasts
For the marinade:
2 tablespoons lemon juice
2 tablespoons of white wine or chicken broth
2 tablespoons olive oil, divided
1 clove garlic, minced
1 teaspoon dried oregano
1/8 teaspoon black pepper
1/8 teaspoon salt
To prepare marinade, in a shallow glass dish, combine lemon
juice, wine, 1 tablespoon oil, garlic, oregano, pepper, and salt. Mix well.
Add chicken to marinade, turning to coat. Cover dish with
plastic wrap and refrigerate for 30 minutes.
In a large skillet, heat remaining oil over medium-high heat
until hot but not smoking. Add chicken to skillet. Discard marinade. Cook,
turning once, until cooked through and no longer pink, about 20 minutes.
Place chicken on a serving plate. Serve immediately.
Serves 6
1 tablespoon olive oil, divided
4 skinless boneless chicken breasts
1 medium celery root, peeled and shredded (about 3 cups)
1 medium yellow onion, sliced (about 1 cup)
1 medium red bell pepper, sliced (about 1 cup)
1 clove garlic, minced
1/3 cup chicken broth
1 tablespoon
2 teaspoons dried basil
1/8 teaspoon black pepper
2 tablespoons reduced-fat shredded
In a large skillet, heat 1 tablespoon of oil over medium
heat. Add chicken; cook until golden and no longer pink, turning once, about 10
minutes. Place chicken on a plate and cover with foil to keep warm.
Heat remaining oil in same skillet. Add celery root, onion,
and bell pepper. Reduce heat to low. Cook, stirring constantly, until
vegetables are tender, about 10 minutes. Add garlic and cook for 1 minute.
Add broth to skillet. Increase heat to medium. Cook until
most of the liquid evaporates, about 5 minutes. Stir in mustard, basil, black
pepper. Return chicken to skillet; turn to coat.
Preheat broiler. Line broiler pan with foil. Place
vegetables on prepared pan. Place chicken on top. Sprinkle with cheese. Broil 4
inches from heat, until cheese melts, about 5 minutes. Serve immediately.
Serves 4
2 tablespoons canola oil
1/4 cup finely chopped yellow onion
1/2 cup finely chopped mushrooms plus 1-1/2 cups quartered
mushrooms
1/2 cup finely chopped frozen broccoli flowerets, thawed,
plus 1 cup whole frozen broccoli flowerets, thawed
1 tablespoon grated parmesan
1 teaspoon dried basil
1/4 teaspoon freshly ground black pepper
4 chicken cutlets, 1/4 inch thick
1 cup chicken broth
In a large skillet, heat 1 tablespoon of oil over medium
heat. Add onion, chopped mushrooms, and chopped broccoli. Cook, stirring, until
softened, about 5 minutes. Remove from heat; stir in parmesan, basil, and
pepper.
Divide onion mixture and spread evenly over each cutlet.
Starting with a short end, tightly roll up cutlets, jelly-roll style. Secure
with toothpicks.
Wipe fat from skillet with paper towels. Heat remaining oil
in skillet over medium-high heat. Add chicken; cook, turning frequently, until
browned, about 4 minutes.
Add quartered mushrooms, broccoli flowerets, and broth to
skillet. Bring to a boil. Reduce heat to medium-low. Cook, covered, until chicken
is tender, about 10 minutes. Serve immediately.
Serves 4
Tangy
8 turkey breast cutlets
1-1/2 tablespoons olive oil, divided
2 cups sliced mushrooms
1/2 cup sliced green onion
1 clove garlic, minced
1/8 teaspoon dried thyme
1/2 cup
1/4 cup chicken broth
1 tablespoon fresh parsley
In a large skillet, heat 1 tablespoon of oil over
medium-high heat. Cook the cutlets until cooked through, turning once, about 2
minutes per side. Place on a plate and cover to keep warm.
Heat remaining oil in same skillet. Add mushrooms, green
onion, garlic, and thyme. Cook, stirring, for 3 minutes. Stir in wine, broth,
and any accumulated juices from plate. Increase heat to high; bring to a boil.
Cook until slightly thickened, about 3 minutes.
Remove from heat; stir in parsley. Return cutlets to
skillet. Spoon sauce over and serve.
Serves 4
4 skinless boneless chicken breasts
2 medium green bell peppers, cut into strips
1 large red onion, cut into 1/4-inch wedges
2 tablespoons pickled jalapeno pepper strips, seeded, and
cut into thin strips
2 tablespoons fresh lime juice
2 tablespoons red wine vinegar
1 tablespoon of olive oil
2 medium tomatoes, cut into 8 wedges each
2 tablespoons of fresh chopped cilantro
In a shallow glass dish, combine chicken, pepper, onion, and
jalapenos.
In a small bowl, combine lime juice, vinegar, and oil; mix
well. Pour over chicken mixture; stir to coat. Cover dish with plastic wrap;
refrigerate for 30 minutes.
Preheat the broiler. Remove chicken and vegetables. Add
tomatoes to pan. Broil until chicken is no longer pink and vegetables are
slightly charred, about 5 minutes.
Arrange vegetables on serving plates; top with chicken.
Sprinkle with cilantro and serve.
Serves 4
1 can (8 ounces) tomato sauce
3 tablespoons of lemon juice
2 cloves garlic, minced, divided
1/4 teaspoon salt
3 tablespoons chopped fresh basil
1-1/2 teaspoons grated lemon peel
1 teaspoon olive oil
4 skinless boneless chicken breasts
In a small saucepan, combine tomato sauce, lemon juice, half
of garlic, and salt. Mix well. Bring to a boil over high heat. Reduce heat to
medium; simmer, stirring occasionally, for 15 minutes. Remove from heat; cool.
Add basil; set aside.
While sauce is simmering, in a small bowl, combine remaining
garlic, lemon peel, and oil. Mix well. Place chicken in a glass or ceramic dish
and rub with lemon peel mixture. Cover dish with plastic wrap; refrigerate for
30 minutes.
Heat a charcoal grill until coals form white ash, or preheat
a gas grill to medium. Place chicken on grill rack. Grill 6 inches from heat,
covered, for 12 minutes per side.
Brush chicken with sauce and grill until the juices run
clear when chicken is pierced, about 3-4 minutes per side.
Serves 4
4 skinless boneless chicken breasts cut into thin strips
3/4 cup low-sugar Oriental peanut sauce or black bean sauce
1 medium cucumber, thinly sliced
2/3 cup sliced green onion
2 dried red chili peppers, chopped
1/2 cup unsalted dry-roasted peanuts
Green leaf lettuce
In a shallow glass dish, combine chicken and peanut sauce.
Toss to coat. Cover with plastic wrap and refrigerate for 30 minutes.
Spray a large skillet with cooking spray. Add chicken to
skillet. Discard marinade in dish. Sauté chicken over medium heat until no
longer pink, about 3-4 minutes.
Stir in cucumber, green onions, chili peppers, and peanuts.
Sauté for 1 minute longer. Remove from heat.
Arrange lettuce leaves in a single layer on a serving
platter. Spoon chicken mixture over lettuce. Serve immediately.
Serves 4
Gateau of Marinated Salmon with Cucumber Salad and Crème Fraiche
Marinated Salmon:
1/4 teaspoon grated lemon zest
1/2 teaspoon chopped fresh dill
1/2 teaspoon sugar substitute
Salt and freshly ground white pepper to taste
One 4-ounce salmon fillet
In a small mixing bowl, combine the lemon zest, dill sugar,
and salt, and rub this mixture on the salmon fillet. Wrap the coated salmon
fillet in plastic wrap and refrigerate for at least 8 hours.
Cucumber Salad:
1/2 cucumber, peeled, seeded, and thinly sliced
1/2 teaspoon of salt
1/2 teaspoon of champagne vinegar
1 tablespoon of olive oil
Freshly ground pepper to taste
Place the cucumber slices in a colander, sprinkle the salt
over, and allow it to sit for 30 minutes. Rinse under cold water and pat dry
with paper towels. Place the cucumber slices in a small bowl with the vinegar,
oil, and ground pepper.
Gateau Mixture
Marinated salmon (above)
1/2 teaspoon of sour cream (our fake crème Fraiche)
Dash of
2 tablespoons fresh lemon juice
Thirty minutes before serving, rinse the salmon, pat it dry
with a towel, and chop it into 1/8-inch cubes. Place the salmon in a small
bowl, and stir in the crème Fraiche or sour cream, mustard, lemon juice, salt,
and pepper. Place in the refrigerator to chill.
Assembling and serving the Gateau
Prepared gateau mixture
1/4 cup Crème Fraiche or sour cream
Prepared cucumber salad
1 lemon
Serving: Chill 2 small salad plates. Place a 3-inch round
pastry cutter in the center of 1 plate and fill it with salmon mixture,
pressing gently with the back of a spoon. Top with half of the crème Fraiche
(sour cream) and smooth with a spatula. Carefully lift off the pastry cutter.
Repeat for the second serving. Surround the salmon with overlapping cucumber
slices. Cut the peel and pith from the lemon, cut out the meaty sections
between the membranes, and slice these sections into wafer-thin triangles;
arrange these lemon triangles on top of the salmon. Serve.
Serves 2
Chicken and Pepperoncini Salad with Feta
Dressing:
1/4 cup cider vinegar
1 tablespoon plus 1 teaspoon extra-virgin olive oil
2 tablespoons dry white wine
1/2 teaspoon salt
1/4 teaspoon black pepper
2 cloves garlic, minced
1/2 teaspoon dry mustard
1/2 teaspoon dried oregano
1/2 teaspoon hot sauce or to taste
Salad:
12 cups torn lettuce
12 plum tomatoes, seed and sliced thin lengthwise
8 water-packed canned artichoke hearts, drained and
quartered
1/4 cup thinly sliced red onion
8 Pepperoncini, sliced thin crosswise
1/4 cup chopped fresh parsley
1 cup chopped cooked white chicken meat
1-1/2 ounces feta cheese, crumbled (about 1/3 cup)
Preheat oven to 350 F. In a small jar, combine all dressing
ingredients. Shake well and refrigerate until serving time.
Place mixed greens in a large salad bowl. Decoratively
arrange all other salad ingredients on top. Refrigerate until serving time.
At serving time, shake salad dressing well and pour over
salad. Toss gently, but thoroughly, to coat lettuce leaves. Add parmesan and
toss lightly. Sprinkle with pepper and serve.
Serves 4
Chickpeas
with Aubergine, Courgette and Spinach or
Chickpeas
with Zucchini, Eggplant and Spinach
1 400gms can of chickpeas
1tbsp olive oil
1 large Aubergine (Eggplant) peeled and cubed
1 large Courgette (Zucchini) " "
1" piece of ginger )
4 cloves of garlic ) or use paste
1 green chilli (or to taste)
1tsp coriander powder
1tsp cumin powder
1tsp garam masala
1 400gm tin chopped tomatoes
225gms Spinach - fresh or frozen
225mls water
Put the oil in a non-stick pan and add the garlic, ginger
and chilli and fry for one minute. Add the coriander and cumin powders and cook
for 30 seconds. Now add everything except the garam masala - bring to the boil
and cook for about 15 mins.
When cooked add garam masala and salt and pepper to taste.
Use as much chilli as required.
Tastes good the next day too.
2 teaspoons dried oregano
1 teaspoon cayenne pepper
1 teaspoon black pepper
2 teaspoons garlic powder
2 teaspoons dried thyme
1 teaspoon paprika
1 teaspoon salt
1-1/2 to 2 pounds of lean ground beef
1/2 pound of blue cheese, crumbled or cut into 4 equal
pieces
Preheat the broiler. In a medium-sized bowl, mix the herbs
and spices.
Divide the meat into 4 balls of equal size and shape into
patties.
To stuff the burgers, divide each patty in half and flatten.
Place 1 piece of blue cheese on each half and top with the other half. Seal the
edges by pinching and re-form the patty.
Evenly coat each patty with the herb mixture.
Place burgers on a broiler pan about 2-3 inches from heat
and broil for about 3-5 minutes per side or longer for well done.
Serves 4
Tuna Tartare on Cucumber Slices
2 tablespoons sesame or olive oil
1 tablespoon soy sauce
1 tablespoon minced scallions
1 teaspoon minced shallots
1 lb sushi-quality tuna, minced
Salt and pepper
3 English cucumbers, cut 3/4" thick
In a medium bowl combine all ingredients except for
cucumbers. Cover tuna mixture with plastic wrap; refrigerate for 2 hours. Using
a melon-baller, scoop out a hollow in the center of each cucumber slice. Spoon
marinated tuna onto the slices.
Makes about 62 pieces
Broiled Flounder A La Moutarde
4 skinless and boneless flounder fillets
Black pepper
1 tablespoon olive oil
2 tablespoons
2 tablespoons chopped chives
Preheat the broiler. Arrange the fillets on a baking sheet
or in a baking dish, and sprinkle them with pepper. Then pastry- brush them
with oil.
Using a pastry-brush, spread the mustard evenly over the
fish.
Put the fillets into the broiler, about 3 inches from heat.
Broil for about 2 minutes, or until golden brown. Do not overcook. Place on
individual dishes and sprinkle with chives.
Serves 4
Spinach with Garlic and Pine Nuts
1-1/2 to 2 pounds fresh spinach, ends trimmed and discarded
1 teaspoon olive oil
2 tablespoons pine nuts
2-4 cloves garlic, chopped
Salt and pepper
Wash the spinach well and shake out the water. Heat a large
saucepan over high heat and add the spinach. Cook for about 5-7 minutes or
until tender, tossing frequently. Transfer the spinach to a colander and set
aside.
Heat the saucepan over medium flame and add the olive oil.
When the oil is hot, add the pine nuts and chopped garlic and cook until both
are golden, about 2 minutes. Return the spinach to the saucepan, toss to
combine and cook until heated through, about 2 minutes. Add salt and pepper to
taste.
Serves 4
Cherry Tomatoes with Choice of Herbs
2 teaspoons olive oil
1-2 cloves garlic, pressed or finely chopped
1 pint cherry tomatoes, halved
1 pint pear tomatoes, halved
2 tablespoons chopped fresh tarragon, rosemary, or sage
Salt and pepper
Heat a large skillet over medium-low heat and add the olive
oil. When the oil is hot, add the garlic and cook for about 3 minutes, or until
it just begins to turn golden. Remove garlic from oil.
Raise the heat to medium and add the tomatoes. Cook, with an
occasional stir, until the tomatoes are tender, or about 3 minutes. Do not
overcook or the tomatoes will get mushy.
Add the herb(s) and cook for 1 minute. Add salt and pepper
to taste.
*Remember- On Phase I you need to limit your tomatoes to 10
cherry a day. Please take this recipe in stride.
Serves 4
Shrimp in Tomato Sauce with Almonds and Pine Nuts
1/3 cup olive oil
1 cup chopped onion
3 cups fresh or canned tomatoes, peeled, seeded, and chopped
1/2 cup ground blanched almonds
1/3 cup pine nuts
4 cloves garlic, peeled and chopped
2 tablespoons chopped parsley
1/4 teaspoon cayenne
Salt
2 cups shelled cooked shrimp
Heat oil in a skillet and cook the onion until soft and
golden. Add the tomatoes. Cook, uncovered, for 15-20 minutes, stirring often.
In a blender, grind the almonds, pine nuts, garlic, parsley,
and 3 tablespoons water to a paste. Stir in tomato sauce. Cook while stirring
for 5 minutes. If sauce is very thick, thin with 3/4-1 cup of water. Season
with cayenne and salt.
Fold the shrimp in. Allow to heat through. Serve on a bed of
rice if you choose (Phase II only, though)
Serves 4
2 teaspoons olive oil
1 eggplant, peeled, if desired, and cubed
3 fresh tomatoes, cubed
1 teaspoon sugar substitute
1/4 cup red wine vinegar
3 tablespoons capers
1/4 cup black olives, pitted and chopped
1/4 cup chopped fresh parsley or basil
Salt and pepper
Heat a skillet over medium heat and add oil. When the oil is
hot; add eggplant and sauté for about 5 minutes or until slightly browned.
Reduce heat to low. Cover and cook about 20 minutes or until
soft.
Raise heat to high, add tomatoes, and cook for about 5
minutes. Add remaining ingredients and add salt and pepper to taste. Serve hot,
cold, or at room temperature.
Makes 3 cups
Roasted Eggplant with Curry, Cilantro, and Red Bell Pepper
1 tablespoon olive oil, plus more for pan
1 large eggplant, peeled, if desired, and cut into 1-1/2
inch cubes
2 cloves of garlic
1 tablespoon sherry
1 teaspoon Oriental sesame oil
2 teaspoons curry powder
1/2 teaspoon Kosher salt
1-2 tablespoons chopped fresh cilantro
2 scallions, cut diagonally into 1-inch pieces
1/2 red bell pepper, diced
Preheat the oven to 400 F.
Lightly oil a roasting or baking pan. Place the eggplant
cubes in a pan.
Place the garlic, sherry, olive oil, sesame oil, curry
powder, and salt in a blender or a food processor fitted with a steel blade and
puree until it forms a thin paste.
Pour the paste over the eggplant and mix. Place the eggplant
in the oven.
Cook for about 45-60 minutes or until the eggplant is
lightly browned. Remove from the oven and sprinkle with cilantro, scallions,
and diced red pepper.
If serving cold or at room temperature, add 1/4 cup red wine
vinegar
Serves 4
4 cups prepared black beans, rinsed and drained
3 tablespoons lime juice
2 tablespoons olive oil
1 tablespoon red wine vinegar
1 teaspoon salt
1/2 teaspoon cayenne pepper
2 scallions, chopped
1/4 cup chopped fresh cilantro
2 fresh or roasted bell peppers, chopped
Place the beans in a medium-sized bowl and add lime juice,
olive oil, vinegar, salt, and cayenne. Mix well until combined.
Top with scallions, cilantro, and peppers, but do not
combine.
Cover and refrigerate for at least 2 hours to let the
flavors meld.
Toss just prior to serving.
Serves 4
2 16-ounce cans of small white cannellini beans, drained and
rinsed
1/2 small red onion or 1/4 Vidalia onion, coarsely chopped
1 tablespoon and 1 teaspoon chopped fresh rosemary
2 teaspoons olive oil
1 tablespoon balsamic vinegar
Kosher salt and pepper
Combine all ingredients except salt and pepper in a medium
bowl.
Let sit at room temperature for 1 hour while the flavors
blend. Add salt and pepper to taste.
Serve at room temperature.
Serves 4
2 large ripe Has avocado, peeled and pitted
1 16-ounce can hearts of palm, drained and rinsed
1 teaspoon olive oil
2 teaspoons red wine vinegar
10 large shavings of Romano or Parmesan cheese
Salt and pepper
Cut avocados and hearts of palm into similar sizes, either
lengthwise or into bite-size pieces. Mix together gently.
Divide into 4 parts and place on individual plates.
Whisk together oil and vinegar. Pour over avocado and hearts
of palm.
Sprinkle with shavings of cheese over the salad. Add salt
and coarsely ground black pepper to taste.
Serves 4
4 beefsteak tomatoes, sliced or diced
12 basil leaves, chiffonade
1 tablespoon red wine vinegar
1 tablespoon olive oil
Salt and Pepper
Place tomatoes in a large shallow plate or bowl and sprinkle
with basil leaves. Sprinkle with vinegar and oil. Add salt and pepper to taste.
Serves 4
Oven-Roasted Shrimp with Salsa
1/2 pound roma tomatoes, diced
1 onion, peeled and diced
2 limes, juiced
1 jalapeno chile, seeded and minced
1/2 teaspoon ground cumin
1-1/2 pounds of large shrimp, peeled and deveined
2 tablespoons olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
Preheat oven to 450 F.
In a 13x9x2-inch baking dish, combine tomatoes, onion, lime
juice, jalapeno and cumin; mix well.
Toss shrimp with oil, salt, and pepper. Evenly spread out shrimp
atop tomato mixture. Place in oven and cook until shrimp are pink and salsa is
hot, about 8 minutes. Turn halfway through to ensure even cooking. Serve warm.
Serves 6
1-1/2 cups packed fresh parsley leaves
5 garlic cloves, peeled
1 tablespoon fresh oregano leaves
3 tablespoons olive oil
1 tablespoon red wine vinegar
1/4 teaspoon Kosher salt
1/8 teaspoon black pepper
2 pounds skirt steak
1 Vidalia onion, peeled and sliced into 1/4-inch rings
In a food processor, finely chop the parsley, garlic, and
oregano. Put in a bowl. Add the oil, vinegar, salt, and pepper to the bowl and
mix well.
Preheat the broiler. Cut the skirt steak into 5 portions and
place in a roasting pan or on a baking sheet in a single layer. Rub both sides
of the steak with the parsley sauce. Broil for 3-4 minutes per side for medium,
remove, and let rest, covered, for 5 minutes before serving.
Serves 4
2 boneless skinless chicken breasts, halved
Laughing Cow herb-flavored cheese spread (4 ounces, divided
into 1 ounce each)
1/2 cup English walnuts, finely chopped
4 large spinach leaves, steamed slightly
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 cup dry white wine
1/2 cup bottled Raspberry vinaigrette dressing
2 tablespoons SmartSpread
Pound chicken breasts to 1/4-inch thickness with flat side
of meat mallet or chef's knife. Roll cheese in walnuts. Place 1 spinach leaf on
each breast; top with 1 ounce of cheese. Fold chicken around spinach and cheese
to form a mound. Sprinkle salt and pepper over chicken. Place chicken in a
baking pan. Cover; bake at 350 F. for 30 minutes or until chicken is
fork-tender.
Mix wine and salad dressing in small skillet. Cook over
medium heat until sauce is reduced by one-half; stir in butter. Pour sauce over
chicken.
Serves 4
2 boneless skinless chicken breasts
Laughing Cow light cheese
1 red pepper, julienned
1 zucchini, julienned
4 mushrooms, sliced
Preheat oven to 400 F.
Fold four 18x18-inch pieces of parchment paper or foil in
half; cut into shape of half a heart (when unfolded, heart shape is formed).
Cut chicken into strips; place 1/2 breast on 1 side of the
heart. Top chicken with 3 tablespoons of cheese and 1/4 of each vegetable. Fold
other half of heart over to enclose chicken-cheese mixture; fold edges to seal.
Repeat process with remaining chicken, cheese, vegetables and parchment.
Place packages on cookie sheet; bake in oven for 10-12
minutes. Place packages on plate. Serve, letting diner open to release smell
and flavor at the table.
Serves 4
Chile-Lime
Shrimp
½ cup olive oil
2 tbsp chile oil
1/4 cup fresh lime juice
2 large cloves garlic, minced
1 lb. cooked large shrimp
Salt and pepper to taste
In small bowl, combine oils, juice, and garlic. Put shrimp
in resealable plastic bag. Pour marinade over shrimp; seal and let sit 30
minutes. Season with salt and pepper. To serve, thread two shrimp on a skewer.
Serves 12 for appetizers
Bass with
Mint-Parsley Pesto
3 cups packed mint leaves
1 cup packed flat-leaf parsley leaves
4 large cloves garlic
1/4 cup fresh lemon juice
2 tsp salt
2/3 cup olive oil
12 striped or sea bass fillets, 6 oz. each
Salt and pepper to taste
In a food processor or bowl, finely chop mint, parsley,
garlic, lemon juice and salt. With machine running, pour in oil. Reserve 3/4
cup pesto; spread remaining pesto on both sides of fish. Cover with plastic
wrap; refrigerate for 2 hours. Heat grill or broiler. Season fish with salt and
pepper; place on grill or broiler pan. Cook 5" from heat, turning once,
3-4 minutes per side until fish begins to flake when tested with a fork. Serve
with reserved pesto.
Serves 12
Grilled
Steaks with Horseradish Guacamole
2 ripe avocados, cut into quarters
2 scallions, coarsely chopped
2 Tbs. prepared low-sugar horseradish
1 Tbs. Lemon juice
1-1/4 tsp salt
4 12-oz sirloin steaks
½ tsp freshly ground pepper
Heat grill to high. Pulse avocados, scallions, horseradish,
lemon juice, and ½ tsp of salt in a food processor until well combined but
still chunky; set aside.
Sprinkle steaks with remaining salt and pepper; grill,
turning once, 10 minutes for medium rare, or to desired doneness. Serve with
horseradish guacamole.
Serves 4
Grilled
Chicken and Prosciutto Salad
3 Tbs olive oil
1 Tbs balsamic vinegar
1 tsp salt
3/4 tsp freshly ground pepper
4 boneless skinless chicken breast halves
4 oz Prosciutto
8 cups mixed greens
2 large tomatoes, cut into wedges
Heat grill to high. Whisk together olive oil, vinegar, ½ tsp
of the salt and 1/4 tsp of the pepper in a large bowl; set aside.
Sprinkle chicken with remaining salt and pepper and grill,
turning once, until juices run clear, 10 minutes. At the same time grill Prosciutto,
turning once, until lightly charred and crisp at the edges, 4 minutes; slice
into thin strips.
Place Prosciutto and greens in bowl with olive-oil mixture
and toss to coat; divide among 4 serving plates. Top with chicken and tomato
wedges.
Serves 4
Grilled
Steak Wraps with Spicy Peanuts
1 cup unsalted dry-roasted peanuts
1 Tbs olive oil
2 tsp soy sauce
1 Tbs peanut butter
2 scallions, thinly sliced (white and green parts)
1/4 tsp ground red pepper
½ tsp salt
½ tsp freshly ground pepper
1 2-lb skirt or flank steak
2 small heads of bibb lettuce, separated into leaves
Accompaniments: mint, cilantro, or basil sprigs; lime wedges
Heat grill to high. Pulse peanuts in a food processor until
coarsely chopped; set aside. Heat olive oil in a large nonstick skillet over
medium-high heat; add peanuts and cook, stirring often, until fragrant, 3
minutes. Add soy sauce, lime juice, peanut butter, scallions, and ground red
pepper. Cook, stirring constantly until scallions are wilted, about 2 minutes;
transfer mixture to a serving bowl.
Sprinkle steak with salt and pepper and grill, turning once,
3 minutes for a medium-rare skirt steak, 6 minutes for medium-rare flank steak.
Let stand 5 minutes; cut into thin strips. Serve sliced steak and peanut sauce
wrapped in a lettuce leaf and with the accompaniment of your choice.
Serves 6
Six-Bean
Salad with Tomato Vinaigrette
1 teaspoon salt
8 ounces green beans, trimmed and cut into 1-inch pieces
8 ounces wax beans, trimmed and cut into 1-inch pieces
1 can (15 to 19 ounces) garbanzo beans
1 can (15 to 19 ounces) black beans
1 can (15 to 19 ounces) kidney beans
1-1/2 cups (half 16-ounce bag) frozen shelled green soybeans
(edamame), thawed
Tomato Vinaigrette:
1 small tomato, coarsely chopped
1 small shallot, coarsely chopped
1/4 cup olive oil
2 tablespoons red wine vinegar
1 tablespoon
½ teaspoon salt
1/4 ground black pepper
In a 12-inch skillet, heat 1 inch water with salt to boiling
over high heat. Add green and wax beans; heat to a boil. Reduce heat to low;
simmer 6 to 8 minutes or until beans are tender-crisp. Drain beans. Rinse with
cold water to stop cooking; drain again. Transfer beans to a large serving
bowl.
While green and wax beans are cooking, rinse and drain
garbanzo, black, and kidney beans. Add canned beans and soy beans to bowl with
green and wax.
Prepare tomato vinaigrette: In a blender, combine tomato,
shallot, oil, vinegar, mustard, salt, and pepper. Blend until smooth.
Add vinaigrette to beans in bowl. Toss to coat. Cover and
refrigerate at least 1 hour before serving.
Serves 18 (½ cup is a serving)