Barley Risotto With Spinach and Parmesan (Phase 2)
Description
This warm and wonderful dish will help fill you up and boost your fiber intake.
Serves 4—6
Ingredients
2 teaspoons extra-virgin olive oil
1 small onion, chopped
3/4 cup barley
1 tablespoon chopped fresh thyme, or 1/2 teaspoon dried thyme
Salt and pepper
4 cups reduced-sodium chicken or vegetable broth, divided
1 package (10 oz) frozen spinach, thawed
1/4 cup grated Parmesan cheese
Instructions
Warm oil in large, heavy nonstick saucepan over medium-low heat. Add onion; cook 4 minutes, stirring. Add barley and thyme; stir to coat. Season with salt and pepper. Add 1 cup of the broth; bring to a simmer. Cook 10 minutes, stirring often.
Stir in remaining 3 cups broth. Cook 30 minutes, stirring occasionally. Add spinach, breaking up chunks with a wooden spoon. Cook 5 to 8 minutes, until warmed through and barley is tender yet chewy. Serve hot, garnished with cheese.
Nutritional information
Per serving:
180 calories
4 g fat (1 g sat)
26 g carbohydrate
11 g protein
661 mg sodium
4 mg cholesterol
Showing posts with label Lunch. Show all posts
Showing posts with label Lunch. Show all posts
Wednesday, November 11, 2009
Wednesday, November 4, 2009
Shrimp Stir-Fry (Phase 1)
Shrimp Stir-Fry (Phase 1)
Details:
Fresh ginger and garlic, plus a vibrant mixture of vegetables and tender shrimp (packed with heart-healthy omega-3s), give this stir-fry big flavor and color.
Serves: 4 (2-cup)
Ingredients:
4 teaspoons canola oil, divided
2 tablespoons plus 1 1/2 teaspoons low-sodium soy sauce, divided
3 garlic cloves, minced
1 1/2 pounds medium peeled and deveined fresh or thawed frozen shrimp
2 tablespoons minced fresh ginger
8 ounces white mushrooms, quartered
4 scallions, cut into 1" pieces
1 large bell pepper, any color, cut into thin strips
8 ounces snow peas, strings removed
1/4 teapsoon red pepper flakes
Directions:
Whisk together 2 teaspoons of the oil, 1 1/2 teaspoons of the soy sauce, and garlic in a large bowl; add shrimp and toss to coat.
Lightly coat a large skillet or wok with cooking spray and heat over high heat. Add shrimp and cook until pink, 2 minutes. Transfer to a plate.
Heat remaining oil in the same skillet over high heat; add ginger and cook 30 seconds.
Add mushrooms, scallions, bell pepper, snow peas, and red pepper flakes and cook until vegetables are crisp-tender, about 4 minutes. Stir in shrimp and remaining soy sauce and toss to combine. Serve hot.
Nutritional Information:
280 calories
8 g fat (1 g sat)
13 g carbohydate
38 g protein
2 g dietary fiber
600 mg sodium
Details:
Fresh ginger and garlic, plus a vibrant mixture of vegetables and tender shrimp (packed with heart-healthy omega-3s), give this stir-fry big flavor and color.
Serves: 4 (2-cup)
Ingredients:
4 teaspoons canola oil, divided
2 tablespoons plus 1 1/2 teaspoons low-sodium soy sauce, divided
3 garlic cloves, minced
1 1/2 pounds medium peeled and deveined fresh or thawed frozen shrimp
2 tablespoons minced fresh ginger
8 ounces white mushrooms, quartered
4 scallions, cut into 1" pieces
1 large bell pepper, any color, cut into thin strips
8 ounces snow peas, strings removed
1/4 teapsoon red pepper flakes
Directions:
Whisk together 2 teaspoons of the oil, 1 1/2 teaspoons of the soy sauce, and garlic in a large bowl; add shrimp and toss to coat.
Lightly coat a large skillet or wok with cooking spray and heat over high heat. Add shrimp and cook until pink, 2 minutes. Transfer to a plate.
Heat remaining oil in the same skillet over high heat; add ginger and cook 30 seconds.
Add mushrooms, scallions, bell pepper, snow peas, and red pepper flakes and cook until vegetables are crisp-tender, about 4 minutes. Stir in shrimp and remaining soy sauce and toss to combine. Serve hot.
Nutritional Information:
280 calories
8 g fat (1 g sat)
13 g carbohydate
38 g protein
2 g dietary fiber
600 mg sodium
Buffalo Chicken Bites (Phase 1)
Buffalo Chicken Bites (Phase 1)
Description
What would a football game be without the familiar taste of the devilishly spicy chicken that hails from Upstate New York?
Serves 8
Ingredients
3 tablespoons trans-fat-free margarine
2 tablespoons hot-pepper sauce, or more to taste
1 teaspoon canola oil
3 (6-ounce) boneless, skinless chicken breasts, cut into 24 (1") cubes
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
3 celery stalks, cut into 24 (1") pieces
Instructions
Melt margarine in a medium nonstick saucepan. Whisk in pepper sauce and cook for 1 to 2 minutes, or until slightly thickened; set aside.
Heat oil in a large nonstick skillet over medium-high heat. Season chicken with salt and pepper, add to pan, and cook, turning occasionally, until browned on all sides, about 6 minutes. Add margarine mixture to pan and gently toss chicken until well coated, 1 to 2 minutes.
Remove chicken from pan and skewer each cube with a toothpick. Skewer 1 piece of celery at the base of each. Arrange on a platter and serve with dip.
Nutrition information
Per 3-skewer serving:
150 calories
9 g fat (2.5 g sat)
1 g carbohydrate
16 g protein
0 g fiber
250 mg sodium
Description
What would a football game be without the familiar taste of the devilishly spicy chicken that hails from Upstate New York?
Serves 8
Ingredients
3 tablespoons trans-fat-free margarine
2 tablespoons hot-pepper sauce, or more to taste
1 teaspoon canola oil
3 (6-ounce) boneless, skinless chicken breasts, cut into 24 (1") cubes
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
3 celery stalks, cut into 24 (1") pieces
Instructions
Melt margarine in a medium nonstick saucepan. Whisk in pepper sauce and cook for 1 to 2 minutes, or until slightly thickened; set aside.
Heat oil in a large nonstick skillet over medium-high heat. Season chicken with salt and pepper, add to pan, and cook, turning occasionally, until browned on all sides, about 6 minutes. Add margarine mixture to pan and gently toss chicken until well coated, 1 to 2 minutes.
Remove chicken from pan and skewer each cube with a toothpick. Skewer 1 piece of celery at the base of each. Arrange on a platter and serve with dip.
Nutrition information
Per 3-skewer serving:
150 calories
9 g fat (2.5 g sat)
1 g carbohydrate
16 g protein
0 g fiber
250 mg sodium
Cheesy Baked Artichokes (Phase 1)
Cheesy Baked Artichokes (Phase 1)
Description
Artichokes baked gratin-style are creamy and delicious. Using the frozen hearts makes this recipe a breeze to prepare.
Serves 4
Ingredients
2 packages (9 oz each) frozen artichoke hearts
1 tablespoon lemon juice
3 tablespoons ground pecans
2 tablespoons grated Parmesan cheese
1 teaspoon dried Italian seasoning, crushed
1 clove garlic, minced
1 teaspoon extra-virgin olive oil
Instructions
Preheat the oven to 375° F. Coat a 9" glass pie plate with cooking spray.
Place the artichokes in a colander and rinse well with cold water to separate. Drain well, then pat dry with paper towels. Place in the prepared pie plate and sprinkle with the lemon juice.
In a small bowl, combine the pecans, cheese, Italian seasoning, garlic, and oil. Sprinkle the mixture evenly over the artichokes.
Bake for 15 minutes, or until the topping is golden.
Nutritional information
Per serving:
110 calories
6 g fat (1 g sat)
12 g carbohydrates
5 g protein
8 g dietary fiber
170 mg sodium
0 mg cholesterol
Description
Artichokes baked gratin-style are creamy and delicious. Using the frozen hearts makes this recipe a breeze to prepare.
Serves 4
Ingredients
2 packages (9 oz each) frozen artichoke hearts
1 tablespoon lemon juice
3 tablespoons ground pecans
2 tablespoons grated Parmesan cheese
1 teaspoon dried Italian seasoning, crushed
1 clove garlic, minced
1 teaspoon extra-virgin olive oil
Instructions
Preheat the oven to 375° F. Coat a 9" glass pie plate with cooking spray.
Place the artichokes in a colander and rinse well with cold water to separate. Drain well, then pat dry with paper towels. Place in the prepared pie plate and sprinkle with the lemon juice.
In a small bowl, combine the pecans, cheese, Italian seasoning, garlic, and oil. Sprinkle the mixture evenly over the artichokes.
Bake for 15 minutes, or until the topping is golden.
Nutritional information
Per serving:
110 calories
6 g fat (1 g sat)
12 g carbohydrates
5 g protein
8 g dietary fiber
170 mg sodium
0 mg cholesterol
Buttermilk Salmon Chowder (Phase 2)
Buttermilk Salmon Chowder (Phase 2)
Description
Yogurt and buttermilk add creaminess to this chunky chowder. Dill, bay leaf, and tarragon lend the perfect flavor accents.
Serves 4
Ingredients
2 turnips, peeled and cut into small cubes
1 onion, chopped
1 rib celery, chopped
1 teaspoon dill seed
1 bay leaf
2 cups vegetable broth or water
1 can (12 ounces) pink salmon, drained
1 cup buttermilk
1 cup (8 ounces) fat-free plain yogurt
1 tablespoon trans fat-free margarine
2 teaspoons hot-pepper sauce
1/4 teaspoon salt
1/2 teaspoon ground black pepper
1/4 teaspoon dried tarragon
Instructions
In a saucepan, combine the turnips, onion, celery, dill seed, bay leaf, and broth or water. Bring to a boil over high heat. Reduce the heat to medium and simmer for 12 minutes, or until the vegetables are tender.
Reduce the heat to low. Stir in the salmon, buttermilk, yogurt, margarine, hot-pepper sauce, salt, black pepper, and tarragon. Cook for 5 minutes, or just until heated through. Remove and discard the bay leaf before serving.
Nutritional information
Per serving:
210 calories
8 g fat (2 g sat)
18 g carbohydrate
18 g protein
2 g dietary fiber
830 mg sodium
45 mg cholesterol
Description
Yogurt and buttermilk add creaminess to this chunky chowder. Dill, bay leaf, and tarragon lend the perfect flavor accents.
Serves 4
Ingredients
2 turnips, peeled and cut into small cubes
1 onion, chopped
1 rib celery, chopped
1 teaspoon dill seed
1 bay leaf
2 cups vegetable broth or water
1 can (12 ounces) pink salmon, drained
1 cup buttermilk
1 cup (8 ounces) fat-free plain yogurt
1 tablespoon trans fat-free margarine
2 teaspoons hot-pepper sauce
1/4 teaspoon salt
1/2 teaspoon ground black pepper
1/4 teaspoon dried tarragon
Instructions
In a saucepan, combine the turnips, onion, celery, dill seed, bay leaf, and broth or water. Bring to a boil over high heat. Reduce the heat to medium and simmer for 12 minutes, or until the vegetables are tender.
Reduce the heat to low. Stir in the salmon, buttermilk, yogurt, margarine, hot-pepper sauce, salt, black pepper, and tarragon. Cook for 5 minutes, or just until heated through. Remove and discard the bay leaf before serving.
Nutritional information
Per serving:
210 calories
8 g fat (2 g sat)
18 g carbohydrate
18 g protein
2 g dietary fiber
830 mg sodium
45 mg cholesterol
Curried Summer Squash Soup (Phase 1)
Curried Summer Squash Soup (Phase 1)
Ingredients1 tablespoon extra-virgin olive oil
2 teaspoons curry powder
2 medium yellow squash, chopped (3 cups)
1 large onion, coarsely chopped
3 cups lower-sodium chicken broth
1 (15.5-ounce) can chickpeas, rinsed and drained
Salt and freshly ground black pepper
1/2 cup low-fat or nonfat plain yogurt
2 tablespoons chopped fresh basil
Instructions
In a large saucepan, heat oil over medium-high heat. Add curry powder and cook, stirring, until fragrant, about 30 seconds. Stir in squash and onion, cover, and reduce the heat to medium. Cook, stirring occasionally, until squash is softened, about 8 minutes.Add broth and chickpeas, bring to a simmer, and remove from the heat. Transfer 2 cups of the soup to a blender and puree until smooth. Return pureed soup to the pan with the rest of the soup and stir to combine. Season with salt and pepper to taste.
Transfer soup to a covered container and refrigerate until chilled, about 45 minutes.
Nutritional information:
Per 1 ½ cup serving:
200 calories
5 g fat (0.5 g sat)
30 g carbohydrate
10 g protein
6 g fiber
690 mg sodium
Description
This flavorful soup gets its smooth texture from yogurt and pureed chickpeas, which also offer a nice hit of protein. It can be served chilled or warm.
This flavorful soup gets its smooth texture from yogurt and pureed chickpeas, which also offer a nice hit of protein. It can be served chilled or warm.
Serves 4
Ingredients
2 teaspoons curry powder
2 medium yellow squash, chopped (3 cups)
1 large onion, coarsely chopped
3 cups lower-sodium chicken broth
1 (15.5-ounce) can chickpeas, rinsed and drained
Salt and freshly ground black pepper
1/2 cup low-fat or nonfat plain yogurt
2 tablespoons chopped fresh basil
Instructions
In a large saucepan, heat oil over medium-high heat. Add curry powder and cook, stirring, until fragrant, about 30 seconds. Stir in squash and onion, cover, and reduce the heat to medium. Cook, stirring occasionally, until squash is softened, about 8 minutes.
Transfer soup to a covered container and refrigerate until chilled, about 45 minutes.
Divide soup among 4 bowls, top with a dollop of yogurt and a sprinkling of basil, and serve.
Nutritional information:
Per 1 ½ cup serving:
200 calories
5 g fat (0.5 g sat)
30 g carbohydrate
10 g protein
6 g fiber
690 mg sodium
Grilled Tomato, Arugula, and Feta Cheese Pizzas (Phase 2)
Grilled Tomato, Arugula, and Feta Cheese Pizzas (Phase 2)
Description
Lovers of thin-crust pizza will like this tortilla version. You’ll love the smoky flavor that you get from using the grill rather than the oven.
Prep time: 10 minutes
Cook time: 5 minutes
Serves 4
Ingredients
4 (8”) whole-wheat tortillas
4 medium plum tomatoes, thinly sliced
3 1/2 ounces reduced-fat feta cheese, crumbled (generous 1/3 cup)
1 garlic clove, minced
2 tablespoons thinly sliced fresh basil
1 1/3 cups baby arugula
2 teaspoons extra-virgin olive oil
Salt and freshly ground black pepper
Instructions
Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill tortillas until lightly puffed and browned on the bottom, about 1 minute. Transfer to a cutting board, grilled side up, and top tortillas evenly with tomatoes, cheese, garlic, and basil.
Return tortillas to the grill, topping side up. Cover and cook until cheese is softened, about 30 seconds. Top with arugula, cover, and grill another 1 to 2 minutes, or until arugula is wilted. Transfer pizzas to 4 plates, drizzle with oil, and season with salt and pepper. Serve warm.
Nutritional information:
190 calories
8 g fat (2.5 g sat)
22 g carbohydrate
8 g protein
4 g fiber
590 mg sodium
Description
Lovers of thin-crust pizza will like this tortilla version. You’ll love the smoky flavor that you get from using the grill rather than the oven.
Prep time: 10 minutes
Cook time: 5 minutes
Serves 4
Ingredients
4 (8”) whole-wheat tortillas
4 medium plum tomatoes, thinly sliced
3 1/2 ounces reduced-fat feta cheese, crumbled (generous 1/3 cup)
1 garlic clove, minced
2 tablespoons thinly sliced fresh basil
1 1/3 cups baby arugula
2 teaspoons extra-virgin olive oil
Salt and freshly ground black pepper
Instructions
Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill tortillas until lightly puffed and browned on the bottom, about 1 minute. Transfer to a cutting board, grilled side up, and top tortillas evenly with tomatoes, cheese, garlic, and basil.
Return tortillas to the grill, topping side up. Cover and cook until cheese is softened, about 30 seconds. Top with arugula, cover, and grill another 1 to 2 minutes, or until arugula is wilted. Transfer pizzas to 4 plates, drizzle with oil, and season with salt and pepper. Serve warm.
Nutritional information:
190 calories
8 g fat (2.5 g sat)
22 g carbohydrate
8 g protein
4 g fiber
590 mg sodium
Big Easy Shrimp (Phase 1)
Big Easy Shrimp (Phase 1)
Description
Here’s an easy way to get a taste of the Big Easy. Serve this traditional shrimp creole dish over brown rice to turn this into a Phase 2 dinner. If you like, you can substitute sea scallops for the shrimp.
Serves 4
Ingredients
2 strips turkey bacon or Canadian bacon
1 onion, chopped
1/2 green bell pepper, chopped
1 celery stalk
1 clove garlic, minced
1 can (16 ounces) chopped tomatoes with juice
1 bay leaf
1/2 teaspoon ground black pepper
1 teaspoon Worcestershire sauce
1 teaspoon hot-pepper sauce
1 pound medium shrimp, peeled and deveined
Instructions
Cook the bacon in a large nonstick skillet over medium heat until crisp. Place on a paper towel–lined plate. Crumble when cool. Leave any drippings in the skillet.
In the skillet, over medium heat, cook the onion, bell pepper, and celery for 5 minutes, or until tender. Stir in the garlic and cook for 1 minute. Add the tomatoes (with juice), bay leaf, black pepper, Worcestershire sauce, and hot-pepper sauce. Heat to boiling. Reduce the heat to low and simmer for 20 minutes. Add the shrimp and bacon and cook for 5 minutes, or until the shrimp turn pink. Remove and discard the bay leaf before serving.
Nutritional information:
185 calories
4 g fat (1 g sat)
12 g carbohydrate
26 g protein
3 g fiber
329 mg sodium
177 mg cholesterol
Description
Here’s an easy way to get a taste of the Big Easy. Serve this traditional shrimp creole dish over brown rice to turn this into a Phase 2 dinner. If you like, you can substitute sea scallops for the shrimp.
Serves 4
Ingredients
2 strips turkey bacon or Canadian bacon
1 onion, chopped
1/2 green bell pepper, chopped
1 celery stalk
1 clove garlic, minced
1 can (16 ounces) chopped tomatoes with juice
1 bay leaf
1/2 teaspoon ground black pepper
1 teaspoon Worcestershire sauce
1 teaspoon hot-pepper sauce
1 pound medium shrimp, peeled and deveined
Instructions
Cook the bacon in a large nonstick skillet over medium heat until crisp. Place on a paper towel–lined plate. Crumble when cool. Leave any drippings in the skillet.
In the skillet, over medium heat, cook the onion, bell pepper, and celery for 5 minutes, or until tender. Stir in the garlic and cook for 1 minute. Add the tomatoes (with juice), bay leaf, black pepper, Worcestershire sauce, and hot-pepper sauce. Heat to boiling. Reduce the heat to low and simmer for 20 minutes. Add the shrimp and bacon and cook for 5 minutes, or until the shrimp turn pink. Remove and discard the bay leaf before serving.
Nutritional information:
185 calories
4 g fat (1 g sat)
12 g carbohydrate
26 g protein
3 g fiber
329 mg sodium
177 mg cholesterol
Portobello Burgers (Phase 1)
Portobello Burgers (Phase 1)
Description
Meaty mushrooms — combined with protein-packed textured vegetable protein (TVP), provolone cheese, and sun-dried tomatoes — make these vegetarian burgers super flavorful. TVP is a favorite vegetarian source of nonanimal protein and can be found at health-food stores. If you have extra time, form the burgers ahead and refrigerate for 30 minutes for easier handling.
Prep time: 20 minutes
Cook time: 25 minutes
Serves 6
Ingredients
1 cup textured vegetable protein (TVP)
4 ounces provolone cheese, shredded (1 cup)1 large egg, lightly beaten
3/4 teaspoon salt
1/4 teaspoon freshly ground pepper
3 tablespoons extra-virgin olive oil, divided
2 garlic cloves, minced
3 medium portobello mushrooms, stemmed and chopped
1 small onion, finely chopped
1 small zucchini, coarsely grated
1/4 cup sun-dried tomatoes (packed in oil), drained and chopped
Instructions
Combine TVP, cheese, egg, salt, and pepper in a mixing bowl; stir to mix well.
Heat 2 tablespoons of the oil in a large nonstick skillet over medium-high heat. Add garlic and sauté, stirring often, until fragrant, about 30 seconds. Add mushrooms, onion, and zucchini; sauté, stirring often, until vegetables are softened and liquid is evaporated, about 8 minutes. Stir in tomatoes.
Add vegetable mixture to TVP/cheese mixture; stir to mix well. Cover and let stand 5 minutes.
Shape vegetables mixture into 6 (3") patties. Heat remaining oil in a clean skillet over medium heat. Cook patties, turning once with a wide spatula, until lightly browned, 3 minutes per side.
Nutritional information:
230 calories
16 g fat (5 g sat)
11 g carbohydrate
14 g protein
4 g fiber
190 mg sodium
Description
Meaty mushrooms — combined with protein-packed textured vegetable protein (TVP), provolone cheese, and sun-dried tomatoes — make these vegetarian burgers super flavorful. TVP is a favorite vegetarian source of nonanimal protein and can be found at health-food stores. If you have extra time, form the burgers ahead and refrigerate for 30 minutes for easier handling.
Prep time: 20 minutes
Cook time: 25 minutes
Serves 6
Ingredients
1 cup textured vegetable protein (TVP)
4 ounces provolone cheese, shredded (1 cup)1 large egg, lightly beaten
3/4 teaspoon salt
1/4 teaspoon freshly ground pepper
3 tablespoons extra-virgin olive oil, divided
2 garlic cloves, minced
3 medium portobello mushrooms, stemmed and chopped
1 small onion, finely chopped
1 small zucchini, coarsely grated
1/4 cup sun-dried tomatoes (packed in oil), drained and chopped
Instructions
Combine TVP, cheese, egg, salt, and pepper in a mixing bowl; stir to mix well.
Heat 2 tablespoons of the oil in a large nonstick skillet over medium-high heat. Add garlic and sauté, stirring often, until fragrant, about 30 seconds. Add mushrooms, onion, and zucchini; sauté, stirring often, until vegetables are softened and liquid is evaporated, about 8 minutes. Stir in tomatoes.
Add vegetable mixture to TVP/cheese mixture; stir to mix well. Cover and let stand 5 minutes.
Shape vegetables mixture into 6 (3") patties. Heat remaining oil in a clean skillet over medium heat. Cook patties, turning once with a wide spatula, until lightly browned, 3 minutes per side.
Nutritional information:
230 calories
16 g fat (5 g sat)
11 g carbohydrate
14 g protein
4 g fiber
190 mg sodium
Warm Beef Salad (Phase 1)
Warm Beef Salad (Phase 1)
Description
Smoky grilled beef, crisp greens, and a zesty lemon dressing make up this satisfying salad. Purchasing washed, packaged salad greens will help keep the prep time quick.
Prep time: 10 minutes
Cook time: 15 minutes
Instructions
Heat grill to high. Grill steak 4 minutes per side for medium-rare. Let rest 5 minutes; slice thin.
Place lemon juice, lemon zest, mustard, and oil in a jar with a lid. Close tightly and shake vigorously to combine. Place greens in a large mixing bowl, add 2 tablespoons of the dressing, and toss to coat.
Nutritional information
Per 2-cup serving:
420 calories
25 g fat (9 g sat)
7 g carbohydrate
42 g protein
2 g fiber
380 mg sodium
Description
Smoky grilled beef, crisp greens, and a zesty lemon dressing make up this satisfying salad. Purchasing washed, packaged salad greens will help keep the prep time quick.
Prep time: 10 minutes
Cook time: 15 minutes
Serves 4
Ingredients
1 1/2 pounds flank steak, 1" thick
2 tablespoons fresh lemon juice
2 teaspoons grated lemon zest
1/2 teaspoon Dijon mustard
2 tablespoons extra-virgin olive oil
5 ounces mesclun greens (6 cups)
4 plum tomatoes, cut into wedges
1 small red onion, thinly sliced and separated into rings
2 ounces reduced-fat feta cheese, crumbled (1/2 cup)
Ingredients
1 1/2 pounds flank steak, 1" thick
2 tablespoons fresh lemon juice
2 teaspoons grated lemon zest
1/2 teaspoon Dijon mustard
2 tablespoons extra-virgin olive oil
5 ounces mesclun greens (6 cups)
4 plum tomatoes, cut into wedges
1 small red onion, thinly sliced and separated into rings
2 ounces reduced-fat feta cheese, crumbled (1/2 cup)
Instructions
Heat grill to high. Grill steak 4 minutes per side for medium-rare. Let rest 5 minutes; slice thin.
Place lemon juice, lemon zest, mustard, and oil in a jar with a lid. Close tightly and shake vigorously to combine. Place greens in a large mixing bowl, add 2 tablespoons of the dressing, and toss to coat.
Divide greens among 4 serving plates, top with steak, tomato wedges, onion, and feta, and serve.
Nutritional information
Per 2-cup serving:
420 calories
25 g fat (9 g sat)
7 g carbohydrate
42 g protein
2 g fiber
380 mg sodium
Grilled Shrimp on Rosemary “Skewers” (Phase 1)
Grilled Shrimp on Rosemary “Skewers” (Phase 1)
Description
Rosemary skewers are easy to make and very pretty when set out on a serving platter. Look for herb branches with thick, woody stems — these will hold up through the grilling process. Use extra lemon wedges as a garnish, if you like.
Make-Ahead: Shrimp can be marinated 1 hour in advance or overnight in the refrigerator in a resealable plastic bag.
Prep time: 10 minutes
Marinating time: 1 hour or overnight
Cook time: 10 minutes
Serves 10
Ingredients
3 tablespoons extra-virgin olive oil
2 garlic cloves, minced
1 tablespoon fresh lemon juice
1 teaspoon finely grated lemon zest
1/4 teaspoon freshly grated ground black pepper
3 tablespoons chopped fresh rosemary
30 jumbo shrimp, peeled and deveined
10 rosemary sprigs, at least 8 inches long, with thick, woody stems
Salt
Instructions
Whisk together oil, garlic, lemon juice, zest, pepper, and chopped rosemary in a medium bowl. Add shrimp and toss to coat; cover and refrigerate for at least 1 hour or overnight.
Wrap 3 marinated shrimp around each rosemary sprig, leaving at least 1/4" between shrimp for even cooking. Season lightly with salt. Heat a grill or grill pan to medium-high. Grill shrimp, brushing with any leftover marinade, until cooked through, 3 to 4 minutes per side. Discard any remaining marinade. Transfer shrimp on rosemary-sprig skewers onto a serving platter and serve warm or at room temperature.
Nutritional information:
Per serving:
60 calories
4.5 g fat (0.5 g sat)
1 g carbohydrate
4 g protein
0 g fiber
30 mg sodium
Description
Rosemary skewers are easy to make and very pretty when set out on a serving platter. Look for herb branches with thick, woody stems — these will hold up through the grilling process. Use extra lemon wedges as a garnish, if you like.
Make-Ahead: Shrimp can be marinated 1 hour in advance or overnight in the refrigerator in a resealable plastic bag.
Prep time: 10 minutes
Marinating time: 1 hour or overnight
Cook time: 10 minutes
Serves 10
Ingredients
3 tablespoons extra-virgin olive oil
2 garlic cloves, minced
1 tablespoon fresh lemon juice
1 teaspoon finely grated lemon zest
1/4 teaspoon freshly grated ground black pepper
3 tablespoons chopped fresh rosemary
30 jumbo shrimp, peeled and deveined
10 rosemary sprigs, at least 8 inches long, with thick, woody stems
Salt
Instructions
Whisk together oil, garlic, lemon juice, zest, pepper, and chopped rosemary in a medium bowl. Add shrimp and toss to coat; cover and refrigerate for at least 1 hour or overnight.
Wrap 3 marinated shrimp around each rosemary sprig, leaving at least 1/4" between shrimp for even cooking. Season lightly with salt. Heat a grill or grill pan to medium-high. Grill shrimp, brushing with any leftover marinade, until cooked through, 3 to 4 minutes per side. Discard any remaining marinade. Transfer shrimp on rosemary-sprig skewers onto a serving platter and serve warm or at room temperature.
Nutritional information:
Per serving:
60 calories
4.5 g fat (0.5 g sat)
1 g carbohydrate
4 g protein
0 g fiber
30 mg sodium
Five-Spice Salmon (Phase 1)
Five-Spice Salmon (Phase 1)
Description
Sometimes in life we want subtle, but other times we long to be overwhelmed. In the creation of five-spice powder, the Chinese gave us that chance. With fennel, cloves, cinnamon, star anise, and Szechuan peppercorns, we get to taste sour, bitter, sweet, pungent, and salty all at once. If you’ve never tried five-spice powder before, you might want to halve the amount, or your taste buds might just blow a fuse!
Serves 4
Ingredients
1 1/2 teaspoons finely grated lime peel
3 tablespoons fresh lime juice
2 teaspoons extra-virgin olive oil
4 teaspoons finely chopped fresh ginger
1 teaspoon Chinese five-spice powder
1/2 teaspoon sugar substitute
1 pound salmon steaks, cut into 4 equal pieces
8 cups fresh baby-spinach leaves
2 cloves garlic, pressed
Instructions
In a 2-quart dish, combine the lime peel, lime juice, 1 teaspoon of the oil, ginger, five-spice powder, and sugar substitute. Add the salmon and turn to coat. Cover and refrigerate for 30 minutes.
In a 3-quart microwavable dish, combine spinach, garlic, and remaining 1 teaspoon oil, tossing gently. Cover with plastic wrap and microwave for 2 minutes, or until the spinach has wilted. Drain and keep warm.
Lightly oil a grill rack. Preheat the grill to medium-high.
Remove the salmon from the marinade and place on the grill rack. Brush the salmon with additional marinade. Close the grill cover and cook for 4 minutes. Open the grill cover, turn the salmon, and brush with marinade. Close the cover and cook for 4 minutes longer, or until the salmon flakes easily. Discard any remaining marinade.
To serve, evenly divide the spinach among 4 serving plates and center the salmon on the spinach beds.
Nutritional information
Per serving:
251 calories
15 g fat (3 g sat)
5 g carbohydrate
24 g protein
2 g dietary fiber
213 mg sodium
67 mg cholesterol
Description
Sometimes in life we want subtle, but other times we long to be overwhelmed. In the creation of five-spice powder, the Chinese gave us that chance. With fennel, cloves, cinnamon, star anise, and Szechuan peppercorns, we get to taste sour, bitter, sweet, pungent, and salty all at once. If you’ve never tried five-spice powder before, you might want to halve the amount, or your taste buds might just blow a fuse!
Serves 4
Ingredients
1 1/2 teaspoons finely grated lime peel
3 tablespoons fresh lime juice
2 teaspoons extra-virgin olive oil
4 teaspoons finely chopped fresh ginger
1 teaspoon Chinese five-spice powder
1/2 teaspoon sugar substitute
1 pound salmon steaks, cut into 4 equal pieces
8 cups fresh baby-spinach leaves
2 cloves garlic, pressed
Instructions
In a 2-quart dish, combine the lime peel, lime juice, 1 teaspoon of the oil, ginger, five-spice powder, and sugar substitute. Add the salmon and turn to coat. Cover and refrigerate for 30 minutes.
In a 3-quart microwavable dish, combine spinach, garlic, and remaining 1 teaspoon oil, tossing gently. Cover with plastic wrap and microwave for 2 minutes, or until the spinach has wilted. Drain and keep warm.
Lightly oil a grill rack. Preheat the grill to medium-high.
Remove the salmon from the marinade and place on the grill rack. Brush the salmon with additional marinade. Close the grill cover and cook for 4 minutes. Open the grill cover, turn the salmon, and brush with marinade. Close the cover and cook for 4 minutes longer, or until the salmon flakes easily. Discard any remaining marinade.
To serve, evenly divide the spinach among 4 serving plates and center the salmon on the spinach beds.
Nutritional information
Per serving:
251 calories
15 g fat (3 g sat)
5 g carbohydrate
24 g protein
2 g dietary fiber
213 mg sodium
67 mg cholesterol
Thai Grilled Beef With String Beans (Phase 1)
Thai Grilled Beef With String Beans (Phase 1)
Description
Made with fresh tangy lime and peppery chili paste, this restaurant favorite is surprisingly easy to make at home. Fish sauce (nuoc mam or nam pla) sounds very exotic, but it is a common Southeast Asian condiment; look for it in the Asian section of your supermarket or health-food store. Fresh mint can be used in place of cilantro — or try a mixture of both herbs. Top with chopped peanuts, if desired, for an authentic final touch.
Prep time: 10 minutes
Cook time: 20 minutes
Serves 4
Ingredients
1 1/2 pounds flank steak
2 teaspoons extra-virgin olive oil, divided
Salt and freshly ground black pepper
1/4 cup fresh lime juice
1 tablespoon Asian fish sauce
1/4 teaspoon chili paste or 1 teaspoon seeded, minced serrano chili
1 teaspoon granular sugar substitute
1 cup coarsely chopped fresh cilantro
1/2 cup thinly sliced scallions
1 pound string beans, trimmed
Instructions
Heat grill or grill pan to high. Rub steak on each side with 1 teaspoon of the oil and season with salt and pepper. Grill until desired doneness, about 4 minutes per side for medium-rare. Remove from heat and set on a cutting board for 5 minutes.
Whisk together lime juice, fish sauce, chili paste, sugar substitute, cilantro, and scallions in a large mixing bowl.
Heat saucepan of salted water until boiling. Add beans and cook until crisp-tender, about 3 minutes. Drain.
Thinly slice meat across the grain. Toss with lime juice mixture, adding any meat juices that have accumulated on the cutting board; add beans, toss, and serve.
Nutritional information
Per serving:
340 calories
17 g fat (6 g sat)
10 g carbohydrate
38 g protein
3 g dietary fiber
530 mg sodium
Description
Made with fresh tangy lime and peppery chili paste, this restaurant favorite is surprisingly easy to make at home. Fish sauce (nuoc mam or nam pla) sounds very exotic, but it is a common Southeast Asian condiment; look for it in the Asian section of your supermarket or health-food store. Fresh mint can be used in place of cilantro — or try a mixture of both herbs. Top with chopped peanuts, if desired, for an authentic final touch.
Prep time: 10 minutes
Cook time: 20 minutes
Serves 4
Ingredients
1 1/2 pounds flank steak
2 teaspoons extra-virgin olive oil, divided
Salt and freshly ground black pepper
1/4 cup fresh lime juice
1 tablespoon Asian fish sauce
1/4 teaspoon chili paste or 1 teaspoon seeded, minced serrano chili
1 teaspoon granular sugar substitute
1 cup coarsely chopped fresh cilantro
1/2 cup thinly sliced scallions
1 pound string beans, trimmed
Instructions
Heat grill or grill pan to high. Rub steak on each side with 1 teaspoon of the oil and season with salt and pepper. Grill until desired doneness, about 4 minutes per side for medium-rare. Remove from heat and set on a cutting board for 5 minutes.
Whisk together lime juice, fish sauce, chili paste, sugar substitute, cilantro, and scallions in a large mixing bowl.
Heat saucepan of salted water until boiling. Add beans and cook until crisp-tender, about 3 minutes. Drain.
Thinly slice meat across the grain. Toss with lime juice mixture, adding any meat juices that have accumulated on the cutting board; add beans, toss, and serve.
Nutritional information
Per serving:
340 calories
17 g fat (6 g sat)
10 g carbohydrate
38 g protein
3 g dietary fiber
530 mg sodium
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