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Cover bowl and refrigerate until time to serve. To cook salmon: Heat oven to 350 [degrees] F. Season salmon with salt (if desired) and pepper. Spray both sides of fillets with nonstick cooking spray. Arrange salmon (without crowding) in shallow pan. Bake until fish is opaque throughout, about 20 to 30 minutes. Serve salmon topped with fruit salsa. Makes 4 servings.
Per serving: 350 calories, 30 grams protein, 16 grams fat, 21 grams carbohydrate, 101 milligrams sodium, 80 milligrams cholesterol
ROASTED RED-BLISS POTATOES
1 pound small Red Bliss potatoes
(about 12 small potatoes)
1 1/2 tablespoons
canola oil or olive oil
1 tablespoon Italian seasoning blend
Salt (optional) and ground pepper to
taste
Nonstick cooking spray
Heat oven to 400 [degrees] F. Wash potatoes thoroughly; pat dry with paper towels. Quarter potatoes by cutting each in half, then again in half. In large bowl, sprinkle potatoes with oil, seasoning blend, salt (if desired) and pepper. Toss to evenly coat potatoes. Coat shallow baking pan with nonstick cooking spray; arrange potatoes in single layer in pan. Bake, stirring once or twice, until golden brown in color and tender in center, about 20 to 30 minutes. Makes 4 servings.
Per serving: 172 calories, 3 grams protein, 5 grams fat, 29 grams carbohydrate, 9 milligrams sodium, 0 milligrams cholesterol.
GARLIC GREEN BEANS
Water
2 pounds green beans, ends trimmed
1 teaspoon salt (optional)
2 tablespoons butter
2 to 4 medium-size garlic cloves, sliced
1/4 teaspoon ground black pepper
To 5-quart saucepot over high heat with 2 inches boiling water, add beans and (if desired) salt. Reduce heat to low; simmer beans, uncovered until crisp-tender, about 10 to 15 minutes. Meanwhile, in small skillet, heat butter. Add garlic, saute just until garlic turns golden, about 1 minute. Drain cooking water from beans. Stir sauteed garlic and pepper into green beans until mixed. Makes 8 servings.
Per serving: 68 calories, 2 grams protein, 3 grams fat, 9 grams carbohydrate, 4 milligrams sodium, 8 milligrams cholesterol.
GRILLED CARIBBEAN MARINATED CHICKEN WITH THREE-BELL-PEPPER GARNISH
4 tablespoons fresh lime juice
1/2-inch piece gingerroot, minced
2 large garlic cloves, minced
2 tablespoons Worcestershire sauce
1/4 cup rum
1 tablespoon brown sugar
2 tablespoons canola oil
4 chicken-leg quarters (with
thigh attached)
3 very small bell peppers (1 green, 1
red and 1 yellow)
1/4 cup olive oil
In glass mixing bowl or large zip-type food-storage bag, combine lime juice, gingerroot, garlic, Worcestershire sauce, rum, brown sugar and canola oil; blend well; set aside. Remove and discard skin from chicken. Rinse chicken with cold running water; pat dry with paper towels. Add chicken to marinade; cover or seal securely. Marinate in refrigerator 2 hours. Prepare castiron grill pan, range-top grill or outdoor grill for cooking. Cut bell peppers in half, lengthwise, and remove seedbed. Cut peppers into thin slices and toss bell-pepper mix with olive oil. Add chicken to hot grill. Cook, turning and basting occasionally with remaining marinade, until browned and juices run clear when chicken is pierced with tip of knife, about 20 minutes. Add peppers to grill pan as chicken cooks or cook in pan atop outdoor grill or saute in skillet. Serve peppers on side or top of grilled chicken for garnish (if desired). Makes 4 servings.
Per serving: 248 calories, 26 grams protein, 13 grams fat, 5 grams carbohydrate, 109 milligrams sodium, 89 milligrams cholesterol.
SARA'S RICE PILAF
2 tablespoons butter
1/4 to 1/2 cup chopped onion
1 3/4 cups long-grain white rice
2 3/4 cups chicken stock, heated
1 bay leaf
1/2 teaspoon salt (optional)
1/4 teaspoon ground white pepper
Heat oven to 350 [degrees] F. In ovenproof saucepan, heat butter. Add onion; sweat (cook over low heat without browning) about 1 minute. Add rice; stir until well coated with butter. Add hot chicken stock, bay leaf, salt (if desired) and pepper; bring to boil. Remove rice from burner; cover with tight-fitting lid or aluminum foil. Place in oven; bake until liquid is completely absorbed, about 20 minutes. Using fork, separate (fluff) grains of rice. Makes 4 servings.
Per serving: 382 calories, 9 grams protein, 8 grams fat, 67 grams carbohydrate, 102 milligrams sodium, 20 milligrams cholesterol.
QUICK SUMMER SQUASH SAUTE
2 tablespoons olive oil
1 tablespoon minced garlic
1 pound straight-neck yellow summer
squash, cut into 1/2-inch-thick
rounds
Salt (optional) and pepper to taste
2 tablespoons chopped parsley
Heat large skillet until hot. Add oil and saute garlic until just golden, about 1 minute. Add squash slices. Cook, turning slices once or twice, until crisptender, about 5 minutes. Season with salt (if desired) and pepper. Sprinkle with parsley. Makes 4 servings.
Per serving: 85 calories, 1 gram protein, 7 grams fat, 5 grams carbohydrate, 4 milligrams sodium, 0 milligrams cholesterol.
SWEET-PLANTAIN SHORTCAKE
This delightful dessert is inspired by Chef Connie of Fort Lee, New Jersey It layers ever-practical store-bought sponge cake or angel-food cake with sweet plantains and a coconut-mango coulis--yum!
2 large sweet (blackened skin)
plantains
1/2 stick (1/4 cup) unsalted butter
1 large ripe mango, peeled, cut into
chunks
1/4 cup packed light-brown sugar
1/4 cup granulated sugar
1/4 cup coconut milk
1/2 cup water
3 tablespoons spiced rum
3/4 cup heavy cream (optional)
1/2 teaspoon pure vanilla extract
(optional)
12-ounce sponge-cake loaf or
12 half-inch-thick slices
angel-food cake
Optional garnish: toasted shaved
or flaked coconut
Slice plantains diagonally into 1/4-inch-thick ovals. In large saute pan, melt butter; add plantains and saute until cooked through and lightly browned, about 5 to 10 minutes. Remove from pan and set aside on heated plate. To make coulis (sauce): Puree mango in electric blender or put through food mill. In small saucepan, combine mango puree, sugars, coconut milk and water. Over medium heat, cook until sugars are dissolved and mixture slightly thickens. Stir in rum until blended. To make whipped cream: In chilled bowl, beat cream until frothy. Add vanilla and beat until soft, glossy peaks form. To assemble shortcakes: Cut loaf cake crosswise into 12 slices. Place cake slice in center of each plate. Top with plantains and drizzle with sauce. Continue with another layer of cake, plantains and sauce. Top final layer with whipped cream and toasted coconut. Makes 6 servings.
Per serving: 488 calories, 6 grams protein, 13 grams fat, 90 grams carbohydrate, 140 milligrams sodium, 117 milligrams cholesterol.
dinnertonight
Tuna and White-Bean Salad * Breadsticks (purchased) * Sorbet Medley (purchased) Serves 4.
TUNA AND WHITE-BEAN SALAD: In large bowl, combine about 6 cups assorted torn greens (such as baby spinach, arugula, frisee, red-leaf lettuce, Belgium endive); fresh herbs; 12-ounce can solid white tuna, drained; 16-ounce can cannellini beans, well drained; 1 small cucumber, scored and cut into rounds; 2 plum tomatoes, cut into wedges; 1 small red onion, thinly sliced into rings and about 12 ripe olives. Drizzle with 1/2 cup balsamic vinaigrette or bottled dressing of choice. Toss to mix and coat. BREADSTICKS: Purchase different flavors to complement salad. SORBET: Place desired scoops of mango and raspberry (or other flavors) sorbet into dessert dishes.
HOW MUCH DO YOU NEED? For overall healthy eating, use these Food and Drug Administration labeling guidelines to help monitor your daily intake: Calories: 2,000 Protein: about 50 grams Total fat: less than 65 grams Carbohydrate: 300 grams (1,200 calories) Sodium: less than 2,400 milligrams Cholesterol: less than 300 milligrams.
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