Double Sesame Salmon with Mango-Avocado Salsa
Preparation time: 15 minutes
Cooking time: 6 minutes
4 servings
319 calories per serving, 38% from fatIngredients:
· One-quarter cup plus 2 tablespoons hot mango chutney, such as Crosse & Blackwell brand
· One mango chopped
· 4 (5- to 6-ounce) salmon fillets with skin
· Three-quarter teaspoon salt, divided into one-half and one-quarter teaspoons of salt
· 1 tablespoon mixed white and black sesame seeds
· 1 tablespoon seasoned rice wine vinegar
· 1 cup diced ripe fresh mango
· One-half ripe medium avocado, diced
· 2 tablespoons chopped fresh cilantro
Preparation:
Preheat broiler. Spread 2 tablespoons chutney over skinless side offish. Sprinkle one-half teaspoon salt and the sesame seeds over fish, patting to coat. Place salmon on rack of broiler pan, skin side down. Broil 4 to 5 inches from heat for 5 to 6 minutes, or until fish is opaque in the center. Meanwhile, combine remaining one-quarter cup chutney with vinegar and one-quarter teaspoon salt. Stir in mango, avocado, and cilantro. Serve salsa over fish.
Substitutions:
Black sesame seeds can be found at Asian grocery stores or the ethnic section of select supermarkets. If not available, use 1 tablespoon of regular white sesame seeds. A tablespoon of Eden Shake may also be used. This bottled table condiment consists of white and black sesame seeds, seaweed flakes, and seasonings, and can be found at health food stores and some supermarkets. This recipe also would work well with halibut fillets.
Tips:
Chutney and other thick, sweet toppings are great glazes for fish. The fish doesn't need to marinate, because the flavor is baked right on. Try orange marmalade or whole raspberry preserves. Experimenting in the kitchen is a very good thing.
Per Serving: Fat Calories 123; Total fat 14 g; Saturated fat 1 g, Polyunsaturated fat 4 g; Monounsaturated fat 5 g; Fiber 4 g; Carbohydrates 44 g; Sugar 6 g; Protein 26 g
Juicy Pineapple-Pork Kabobs
· 1 tablespoon peeled and minced ginger
· 2 whole scallions, minced
· 1-inch piece of orange peel
· 1/2 teaspoon five-spice powder
· 1/4 cup orange juice
· 3 tablespoons low-sodium soy sauce
· 1 cup water
· 3/4 pound lean pork loin, cut into
· 11/2-inch cubes
· 4 cups pineapple chunks
· 2 cups broccoli pieces
Prepare the marinade by combining the first seven ingredients. Marinate the pork in the marinade for 3 hours in the refrigerator. Remove the meat from the marinade. Alternately thread the meat, pineapple, and broccoli onto skewers. Broil the skewers on a broiling pan for 10 minutes, turning the skewers over after 5 minutes and brushing them with the remaining marinade. Makes 8 skewers.
Lemon-Herb Chicken
· 1/2 cup lemon juice
· 6 garlic cloves
· 1 bay leaf
· 1/2 teaspoon thyme
· 1/2 teaspoon marjoram
· 1/2 teaspoon summer savory
· 6 boneless, skinless chicken breasts
To prepare the marinade, blend all the ingredients except the chicken in a blender at medium speed. Place the chicken in a shallow dish, pour the marinade over the chicken, and refrigerate overnight. Place the chicken on a roasting rack and reserve the marinade. Roast at 375 degrees for about 25 minutes, basting occasionally with the leftover marinade. Serves 6. Per serving: 294 calories; 10 g protein; 1 g fat; 111 mg potassium
Pasta e Fagioli (Pasta and Beans) Soup
· 1 teaspoon olive oil
· 2 carrots, thinly sliced
· 4 cloves garlic, minced
· 1/4 teaspoon crushed red pepper flakes
· 3 cups low-salt vegetable or chicken broth
· 1/2 cup (2 ounces) uncooked whole wheat gemelli (small twisted pasta), such as Eden brand, or ditalini (small tube pasta) or small shell pasta
· 1 can (14 1/2 ounces) seasoned diced tomatoes, undrained (preferably organic, such as Muir Glen brand)
· 1 can (15 to 16 ounces) kidney beans or red beans, rinsed and drained
· 1/2 cup frozen baby peas, thawed
· 1/4 cup chopped fresh basil or flat leaf parsley
· 1/4 cup grated Romano or Asiago cheese
Heat a large saucepan over medium heat. Add olive oil and carrots; cook 2 minutes. Stir in garlic and pepper flakes; cook 1 minute. Add broth and pasta; bring to a boil over high heat. Reduce heat; simmer 10 minutes. Stir in tomatoes and beans; return to a simmer and cook 5 minutes or until pasta is tender. Stir in peas; heat through. Ladle into shallow bowls; top with basil and cheese.
Serves 4. Per serving: 268 calories; 1.3 g saturated fat; 2.1 g polyunsaturated fat; 4.1 g monounsaturated fat; 19.3 g protein; 40.9 g carbohydrates; 8.9 g fiber
Pumpkin and Black Bean Soup
· 3 15 1/2-ounce cans black beans, rinsed, drained, pureed
· 1 cup drained canned tomatoes, pureed
· 1 1/4 cups chopped onion
· 1/2 cup minced shallot
· 4 garlic cloves, minced
· 1 tablespoon ground cumin
· 1/2 teaspoon freshly ground black pepper
· 2 tablespoons olive oil
· 4 cups fat-free beef broth
· 1 16-ounce can pumpkin puree
· 1/4 pound cooked lean ham, diced
· 3 tablespoons sherry vinegar
In a 6-quart kettle, cook the onion, shallot, garlic, cumin, and pepper in oil over moderate heat. Stir in the beans, tomatoes, broth, and pumpkin until combined. Simmer uncovered for 25 minutes or until thick enough to coat the back of a spoon. Add the ham and vinegar and heat through. Serves 10. Per serving: 166 calories; 3 g fat; 13 g protein; 26 g carbohydrate; 9 g fiber
Ratatouille Pasta
· 12 ounces whole wheat spaghetti
· 1 dried ancho or pasilla chile pepper
· 3 cups diced (1/2-inch cubes) unpeeled eggplant (8 ounces)
· 2 teaspoons olive oil
· 1 medium red onion, coarsely chopped
· 1 yellow or red bell pepper, coarsely chopped
· 6 cloves garlic, sliced
· 2 cans (14 1/2 ounces each) stewed tomatoes, undrained, coarsely chopped
· 1 cup packed mesclun (mixed baby salad greens)
· 1 tablespoon chopped fresh thyme or lemon thyme
Cook pasta according to package directions. Meanwhile, heat a large, deep skillet over medium-high heat until hot. Add the chile pepper; cook, turning occasionally until fragrant and toasted, about 2 minutes. When the chile pepper is cool enough to handle, discard its stem and set the seeds aside for a garnish. Chop the chile pepper. Add eggplant to hot skillet; cook until browned, about 4 minutes, stirring frequently. Add oil, then chopped onion, bell pepper, and garlic; cook 3 minutes, stirring occasionally. Add tomatoes and chile pepper. Reduce heat; simmer uncovered 10 minutes or until vegetables are tender and sauce thickens. Remove from heat; stir in salad greens. Salt to taste. Drain pasta; transfer to four serving plates. Top with sauce. Garnish with reserved chile pepper seeds and thyme. Serves 4. Per serving: 394 calories; 0.5 g saturated fat; 0.6 polyunsaturated fat; 1.8 monounsaturated fat; 6.4 g protein; 37.6 g carbohydrates; 5.6 g fiber
Sesame Soba Noodles
· 16 ounces dried soba noodles
· 1 tablespoon peanut oil
· 1 tablespoon sesame oil
· 3/4 cup seasoned rice vinegar
· 2 cups julienned cucumber, peeled, seeded
· 1 cup julienned carrots, peeled
· 3 cups fresh shiitake mushrooms, stems discarded and caps sliced thin
· 6 green onions, thinly sliced
· 1 tablespoon sesame seeds
Toast the sesame seeds in a skillet. Boil the soba noodles to al dente stage, about 8 minutes. Drain and rinse the noodles in cold water; drain again. Transfer the noodles to a large bowl. Add the oils and toss to coat. Mix the remaining ingredients, except the sesame seeds, with the noodles. Season with pepper, sprinkle with the sesame seeds, and serve. Serves 6. Per serving: 140 calories; 5 g fat; 3 g protein; 18 g carbohydrate
Smoky Posole with Chipotle Chilies and Avocado (Hominy Stew)
· 1 teaspoon canola oil
· 1 small white onion, cut into slivers
· 1 cup thinly sliced carrots
· 3 cups low-salt beef or chicken broth
· 1 tablespoon pureed canned chipotle chilies in adobo sauce
· 1 can (15 1/2 ounces) white hominy, drained
· 1/4 teaspoon salt, or to taste
· 3 cups packed baby or torn spinach leaves
· 1/2 ripe medium avocado, diced
· 1/4 cup chopped cilantro
· Optional toppings: lime wedges, shredded cabbage, and slivered radishes
Heat a large saucepan over medium-high heat. Add oil, then onion and carrots; cook 4 minutes, stirring occasionally, or until the onion starts to darken. Add broth and chilies; bring to a simmer. Stir in hominy and salt; simmer uncovered 8 minutes. Stir in spinach; simmer 1 minute or until spinach wilts. Ladle into shallow bowls; top with avocado and cilantro. Serve with desired toppings.
Serves 4. Per serving: 182 calories; 0.79 g saturated fat; 1.4 g polyunsaturated fat; 4.8 g monounsaturated fat; 7.7 g protein; 26.4 g carbohydrates; 6.5 g fiber
Summer Salmon
· 1 16-ounce salmon fillet
· 2 cloves garlic, crushed
· black pepper
· 2 lemons, halved
· 5 fresh mushrooms, sliced
· 5 green onions, sliced
Slice the salmon fillet into four wide strips. Place the strips, skin side down, into a 12-inch Dutch oven. Rub the fish with garlic and season with black pepper. Squeeze the juice of the lemons over the salmon and sprinkle with mushrooms and onions. Cover, place over the campfire or grill, and cook for 15-20 minutes. Serves 4. Per serving: 138 calories; 4 g fat; 24 g protein; 3 g carbohydrates
Very Vegetable Chicken Soup
· 6 cups low-sodium chicken stock or broth
· 1 yellow onion, chopped
· 2 carrots, peeled and sliced
· 2 celery stalks, sliced
· 2 parsnips, peeled and sliced
· 4 garlic cloves, minced
· 1/2 teaspoon salt
· 1/4 teaspoon black pepper
· 2 zucchini, sliced
· 1 cup egg noodles
· 1 cup cooked, shredded chicken breast
· fresh parsley
In a large pot, combine the first eight ingredients. Bring to a simmer and cook for 10 minutes. Add the zucchini and cook until just tender, about 10 minutes more. Add the noodles and cook for an additional 3 to 5 minutes. Add the chicken pieces just before the noodles are done to heat through. Sprinkle soup with fresh parsley before serving. Serves 4. Per serving: 213 calories; 5 g fat; 22 g protein; 20 g carbohydrates
Warm Teriyaki Beef with Pea Shoots
· 1/3 cup light teriyaki sauce
· 2 teaspoons dark sesame oil
· 1 tablespoon rice wine or cider vinegar
· 1 pound well-trimmed boneless beef top sirloin steak, cut 1-inch thick
· 6 cups packed mesclun salad mix or torn salad greens
· 1 cup pea shoots
· 1 can (8-3/4 ounces) whole baby corn, drained
· 1/2 cup corn nuts
Combine teriyaki sauce and sesame oil. Spoon 2 tablespoons of the mixture over both sides of steak; let stand 5 minutes. Combine remaining teriyaki mixture and vinegar; set aside. Prepare a charcoal or gas grill, or heat a ridged grill pan over medium-high heat until hot. Add steak; grill or pan sear 2 to 3 minutes per side for rare steak or longer to desired doneness. Transfer to a carving board; let stand 5 minutes. Toss mesclun with 3 tablespoons of the reserved teriyaki mixture; transfer to serving plates and top with pea shoots. Cut steak crosswise into 1/8-inch thick slices; arrange over salad. Arrange 4 baby corncobs around edges of salad, forming a 'box.' Sprinkle corn nuts over beef and drizzle remaining reserved teriyaki mixture over all. Serves 4. Per serving: 313 calories; 13.3 g fat; 30 g protein; 19.1 g carbohydrate
