Archive for the ‘Recipes’ Category

Lemon-Garlic Marinated Shrimp

Tuesday, March 15th, 2011

Marinating precooked shrimp in garlic- and lemon-infused oil is a simple yet elegant appetizer.

Yield: 12 servings
Total Time: 10 minutes
Prep Time: 10 minutes

To Make Ahead: Cover and refrigerate for up to 2 hours.

Recipe Ingredients:

  1. 3 tablespoons minced garlic
  2. 2 tablespoons extra-virgin olive oil
  3. 1/4 cup lemon juice
  4. 1/4 cup minced fresh parsley
  5. 1/2 teaspoon kosher salt
  6. 1/2 teaspoon pepper
  7. 1 1/4 pounds cooked shrimp

Recipe Steps:

  1. Place garlic and oil in a small skillet and cook over medium heat until fragrant, about 1 minute. Add lemon juice, parsley, salt and pepper. Toss with shrimp in a large bowl. Chill until ready to serve.

Recipe Nutrition:

Per serving: 73 calories; 3 g fat (0 g saturated fat, 2 g mono unsaturated fat); 92 mg cholesterol; 1 g carbohydrates; 10 g protein; 0 g fiber; 154 mg sodium; 108 mg potassium

© 2009 Eating Well Inc. Photo by Ken Burris

Lemon Chicken Stir-Fry

Tuesday, March 15th, 2011

Spiked with lots of zesty lemon, this delectable chicken stir-fry has a colorful mix of snow peas, carrots and scallions. But feel free to substitute other thinly sliced vegetables, such as bell peppers or zucchini. Serve with: Rice noodles or brown rice.

4 servings, about 1 1/2 cups each
Active Time: 40 minutes
Total Time: 40 minutes

Ingredients

  • 1 lemon
  • 1/2 cup reduced-sodium chicken broth
  • 3 tablespoons reduced-sodium soy sauce
  • 2 teaspoons cornstarch
  • 1 tablespoon canola oil
  • 1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
  • 10 ounces mushrooms, halved or quartered
  • 1 cup diagonally sliced carrots , (1/4 inch thick)
  • 2 cups snow peas , (6 ounces), stems and strings removed
  • 1 bunch scallions, cut into 1-inch pieces, white and green parts divided
  • 1 tablespoon chopped garlic

Preparation

  1. Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce and cornstarch in a small bowl.
  2. Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add mushrooms and carrots to the pan and cook until the carrots are just tender, about 5 minutes. Add snow peas, scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.

Nutrition

Per serving : 225 Calories; 6 g Fat; 1 g Sat; 3 g Mono; 63 mg Cholesterol; 14 g Carbohydrates; 27 g Protein; 3 g Fiber; 448 mg Sodium; 796 mg Potassium

1 Carbohydrate Serving

Exchanges: 2 vegetable, 3 lean meat, 1 fat

Grilled Shrimp with Melon & Pineapple Salsa

Tuesday, March 15th, 2011

Grilled shrimp is perfectly accented by this light, summery pineapple-melon salsa. The flavors are bright and fresh, just right for a hot day. Use just one melon or any combination of melons—including watermelon—for the versatile salsa. For best flavor marinate the shrimp overnight.

Yield: 4 servings
Total Time: 1 1/4 hours (plus marinating time)
Prep Time: 45 minutes

To Make Ahead: Marinate the shrimp (Step 1) for up to 24 hours. Cover and refrigerate the salsa (Step 2) for up to 4 hours. | Equipment: Four 8- to 10-inch skewers

Recipe Ingredients:

  1. 1 pound raw shrimp (16-20 per pound), peeled and deveined (see Note)
  2. 2 tablespoons canola oil, divided
  3. 2 teaspoons finely grated fresh ginger, divided
  4. 2 teaspoons minced seeded jalapeño, divided
  5. 2 cups finely diced firm ripe melon
  6. 1 cup finely diced fresh pineapple
  7. 1/4 cup finely diced red bell pepper
  8. 1/4 cup finely diced green bell pepper
  9. 1/4 cup finely diced red onion
  10. 3 tablespoons rice vinegar
  11. 2 tablespoons finely chopped fresh mint, plus 4 sprigs for garnish
  12. 1/2 teaspoon kosher salt
  13. 4 large lettuce leaves, such as Boston, romaine or iceberg
  14. 4 lime wedges

Recipe Steps:

  1. Combine shrimp, 1 tablespoon oil, 1 teaspoon ginger and 1 teaspoon jalapeño in a medium bowl. Cover and refrigerate for 4 hours or up to 24 hours.
  2. Combine melon, pineapple, red and green bell pepper, onion, vinegar, chopped mint and salt in a large bowl with the remaining 1 tablespoon oil, 1 teaspoon ginger and 1 teaspoon jalapeño. Refrigerate until cold, about 30 minutes or up to 4 hours.
  3. About 20 minutes before serving, preheat grill to high.
  4. Thread the shrimp onto skewers, piercing each twice, once through the tail end and once near the head end. Grill the shrimp until pink and just cooked through, 2 to 3 minutes per side. When cool enough to handle, slide the shrimp off the skewers.
  5. To serve, arrange one large lettuce leaf on each dinner plate. Spoon salsa onto the lettuce and top with shrimp. Garnish each serving with a lime wedge and a mint sprig, if using.

Recipe Tips & Notes:

  1. Note: To devein shrimp, use a paring knife to make a slit along the length of the shrimp. Under running water, remove the tract with the knife tip.

Recipe Nutrition:

Per serving: 211 calories; 8 g fat (1 g saturated fat, 5 g mono unsaturated fat); 168 mg cholesterol; 16 g carbohydrates; 19 g protein; 2 g fiber; 352 mg sodium; 501 mg potassium

© 2009 Eating Well Inc. Photo by Ken Burris

Grilled Rosemary-Salmon Skewers

Tuesday, March 15th, 2011

If you can find (or grow) them, use sturdy rosemary branches, stripped of leaves, as skewers for these Italian salmon kebabs; they’ll add a subtle, smoky flavor that hints of pine. Oil your grill well to prevent sticking, don’t move the kebabs around unnecessarily and keep a close eye on the fire to avoid flare-ups.

Yield: 4 servings, 2 skewers each
Total Time: 30 minutes
Prep Time: 30 minutes

To Make Ahead: Prepare the skewers (Step 2), cover and refrigerate for up to 8 hours. Proceed with grilling (Steps 1 & 3) when ready to serve. | Equipment: Eight 12-inch skewers

Recipe Ingredients:

  1. 2 teaspoons minced fresh rosemary
  2. 2 teaspoons extra-virgin olive oil
  3. 2 cloves garlic, minced
  4. 1 teaspoon freshly grated lemon zest
  5. 1 teaspoon lemon juice
  6. 1/2 teaspoon kosher salt
  7. 1/4 teaspoon freshly ground pepper
  8. 1 pound center-cut salmon fillet, skinned (see Tip) and cut into 1-inch cubes
  9. 1 pint cherry tomatoes

Recipe Steps:

  1. Preheat grill to medium-high.
  2. Combine rosemary, oil, garlic, lemon zest, lemon juice, salt and pepper in a medium bowl. Add salmon; toss to coat. Alternating the salmon and tomatoes, divide among eight 12-inch skewers.
  3. Oil the grill rack (see Tip). Grill the skewers, carefully turning once, until the salmon is cooked through, 4 to 6 minutes total. Serve immediately.

Recipe Tips & Notes:

  1. Tips: How to skin a salmon fillet: Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
  2. To oil the grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Don’t use cooking spray on a hot grill.)

Recipe Nutrition:

Per serving: 246 calories; 15 g fat (3 g saturated fat, 6 g mono unsaturated fat); 67 mg cholesterol; 4 g carbohydrates; 23 g protein; 1 g fiber; 211 mg sodium; 598 mg potassium

© 2009 Eating Well Inc. Photo by Ken Burris

Kale, Sausage & Lentil Skillet Supper

Tuesday, March 15th, 2011

Cooking the lentils in red wine adds rich, earthy flavor to this one-dish skillet supper. We prefer French green lentils in this dish—they’re smaller, cook faster and hold their shape better than brown lentils. Look for them in well-stocked supermarkets or natural-foods stores.

Makes 4 servings, about 1 1/2 cups each

ACTIVE TIME: 30 minutes

TOTAL TIME: 1 1/4 hours

EASE OF PREPARATION: Easy

3 teaspoons extra-virgin olive oil, divided
1 12-ounce package cooked chicken sausage
1 large onion, thinly sliced
2 tablespoons chopped garlic
Pinch of crushed red pepper, or to taste
2 1/2 cups water
1 1/2 cups red wine
1 cup lentils, preferably French green
12 cups chopped kale leaves, tough stems removed
1 teaspoon chopped fresh sage
1/4 teaspoon salt
Freshly ground pepper to taste

1. Heat 1 teaspoon oil in a large skillet over medium heat. Add sausages and cook until browned on all sides, 4 to 5 minutes total. Transfer to a clean cutting board.
2. Add the remaining 2 teaspoons oil and onion to the pan and cook until browned, 4 to 5 minutes. Add garlic and crushed red pepper and cook, stirring, until fragrant, about 15 seconds. Add water and wine, increase heat to high and bring to a boil, scraping up any browned bits. Add lentils, reduce heat to maintain a simmer, and cook, partially covered, for 40 minutes.
3. Add kale, sage and salt and cook, covered, stirring occasionally, until the lentils and kale are tender, about 10 minutes more. Slice the sausage and stir into the pan along with pepper. Cover and cook until heated through, about 2 minutes.

NUTRITION INFORMATION: Per serving: 500 calories; 11 g fat (1 g sat, 3 g mono); 60 mg cholesterol; 58 g carbohydrate; 32 g protein; 16 g fiber; 665 mg sodium; 1,597 mg potassium. Nutrition bonus: Vitamin A (620% daily value), Vitamin C (410% dv), Folate (79% dv), Potassium (46% dv), Magnesium (34% dv). 3 Carbohydrate Servings. Exchanges: 2 starch, 4 vegetable, 3 lean meat, 1 fat.

© 2008 Eating Well Inc.  Photo by Ken Burris

Japanese Chicken-Scallion Rice Bowl

Tuesday, March 15th, 2011

Here’s the quintessence of Japanese home cooking: an aromatic, protein-rich broth served over rice. Admittedly, Japanese cooking leans heavily on sugar – for a less traditional taste, you could reduce or even omit the sugar.

Makes 4 servings, 1 1/2 cups each

ACTIVE TIME: 15 minutes

TOTAL TIME: 20 minutes

EASE OF PREPARATION: Easy

1 1/2 cups instant brown rice
1 cup reduced-sodium chicken broth
1 1/2 tablespoons sugar
2 tablespoons reduced-sodium soy sauce
1 tablespoon mirin (see Ingredient note)
2 large egg whites
1 large egg
8 ounces boneless, skinless chicken breasts, cut into 1/2-inch pieces
6 scallions, trimmed and thinly sliced

1. Prepare instant brown rice according to package directions.
2. Pour broth into a heavy medium saucepan, along with sugar, soy sauce and mirin. Bring to a boil; reduce heat to medium-low.
3. Stir egg whites and whole egg in a small bowl until just mixed. Add chicken to the simmering broth. Gently pour in the egg mixture, without stirring. Sprinkle scallions on top. When the egg starts to firm up, after about 3 minutes, stir it with chopsticks or a knife. (The chicken will be cooked by now.) Divide the rice among 4 deep soup bowls and top with the chicken mixture.

NUTRITION INFORMATION: Per serving: 262 calories; 3 g fat (1 g sat, 1 g mono); 87 mg cholesterol; 34 g carbohydrate; 21 g protein; 2 g fiber; 395 mg sodium.

TIP: Ingredient Note: Mirin is a low-alcohol rice wine essential to Japanese cooking. Look for it in your supermarket with the Asian or gourmet ingredients. An equal portion of sherry or white wine with a pinch of sugar may be substituted for mirin.

© 2008 Eating Well Inc.  Photo by Ken Burris

Grilled Shrimp Cocktail with Yellow Gazpacho Salsa

Tuesday, March 15th, 2011

Here’s an American classic, made more elegant with a full-flavored, summery salsa that’s reminiscent of our favorite cold Spanish soup.

Makes 4 servings

ACTIVE TIME: 40 minutes

TOTAL TIME: 1 hour

EASE OF PREPARATION: Easy

4 medium yellow tomatoes (1 pound), seeded and finely chopped
1 yellow bell pepper, finely chopped
1 medium cucumber, peeled, seeded and finely chopped
1 stalk celery, finely chopped
1/2 small red onion, finely chopped
2 tablespoons minced fresh chives
2 tablespoons white-wine vinegar
2 tablespoons lemon juice
1 tablespoon Worcestershire sauce
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
Several dashes hot sauce, to taste
1 pound raw shrimp (21-25 per pound), peeled and deveined
2 cloves garlic, minced
2 tablespoons minced fresh thyme

1. Mix tomatoes, bell pepper, cucumber, celery, onion, chives, vinegar, lemon juice, Worcestershire sauce, pepper, salt and hot sauce in a large bowl. Cover and chill for at least 20 minutes or up to 1 day.
2. Mix shrimp, garlic and thyme in a medium bowl; cover and refrigerate for 20 minutes.
3. Coat a grill pan with cooking spray and heat over medium-high heat or preheat the grill to medium-high and oil the grill rack (see Tip). Cook the shrimp until pink and firm, about 2 minutes per side. Serve the shrimp with the salsa in martini glasses or bowls.

NUTRITION INFORMATION: Per serving: 131 calories; 1 g fat (0 g sat, 0 g mono); 168 mg cholesterol; 10 g carbohydrate; 20 g protein; 2 g fiber; 418 mg sodium; 681 mg potassium. Nutrition bonus: Vitamin C (130% daily value), Iron (25% dv), Potassium (19% dv), Folate (15% dv). Exchanges: 2 vegetable; 2 1/2 very lean meat; 1/2 Carbohydrate Servings.

TIP: To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

MAKE AHEAD TIP: Prepare the salsa (Step 1), cover and refrigerate for up to 1 day.

© 2008 Eating Well Inc.  Photo by Ken Burris

Grilled Salmon with Tomatoes & Basil

Tuesday, March 15th, 2011

This recipe is so beautiful and yet so simple to prepare—it’s perfect for entertaining. You just spread a side of salmon with minced garlic, sprinkle with fresh basil, then layer sliced tomatoes on top. Put it on the grill for 10 minutes and you’re done!

Makes 4 servings
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

  • 2 cloves garlic, minced
  • 1 teaspoon kosher salt, divided
  • 1 tablespoon extra-virgin olive oil
  • 1 whole wild salmon fillet (also called a “side of salmon,” about 1 1/2 pounds; see Tips)
  • 1/3 cup plus 1/4 cup thinly sliced fresh basil, divided
  • 2 medium tomatoes, thinly sliced
  • 1/4 teaspoon freshly ground pepper

Preparation

  1. Preheat grill to medium.
  2. Mash minced garlic and 3/4 teaspoon salt on a cutting board with the side of a chef’s knife or a spoon until a paste forms. Transfer to a small bowl and stir in oil.
  3. Check the salmon for pin bones and remove if necessary (see Tips). Measure out a piece of heavy-duty foil (or use a double layer of regular foil) large enough for the salmon fillet. Coat the foil with cooking spray. Place the salmon skin-side down on the foil and spread the garlic mixture all over it. Sprinkle with 1/3 cup basil. Overlap tomato slices on top and sprinkle with the remaining 1/4 teaspoon salt and pepper.
  4. Transfer the salmon on the foil to the grill. Grill until the fish flakes easily, 10 to 12 minutes. Use two large spatulas to slide the salmon from the foil to a serving platter. Serve the salmon sprinkled with the remaining 1/4 cup basil.

Nutrition

Per serving : 248 Calories; 10 g Fat; 2 g Sat; 5 g Mono; 80 mg Cholesterol; 3 g Carbohydrates; 35 g Protein; 1 g Fiber; 367 mg Sodium; 799 mg Potassium

0 Carbohydrate Serving

Exchanges: 1 vegetable, 5 lean meat

Tips & Notes

  • Tips: Wild-caught salmon from the Pacific (Alaska and Washington) are more sustainably fished and have a larger, more stable population. For more information, visit Monterey Bay Aquarium Seafood Watch, seafoodwatch.org.
  • Depending on how your side of salmon was prepared at the market, small white pin bones may still be in the fillet. We suggest removing them before you cook the fish. To remove the bones, place your hand underneath the fillet to bend it up slightly, exposing the row of bones running down the length—they will poke out of the flesh and point at an angle toward the wider end of the fillet. Grasp each bone with a clean pair of tweezers or needle-nose pliers and gently pull it out in the direction of the wide end of the fillet.

Grilled Eggplant Parmesan Sandwich

Tuesday, March 15th, 2011

Our healthier eggplant Parmesan sandwich uses tender, smoky grilled eggplant instead of fried, so it has a fraction of the fat and calories. To make these sandwiches a cinch to prepare, make sure to have all your ingredients ready before you head out to the grill.

4 servings
Active Time: 45 minutes
Total Time: 45 minutes

Ingredients

  • 1 large eggplant, (1 1/4-1 1/2 pounds), cut into 12 1/4-inch-thick rounds
  • Canola or olive oil cooking spray
  • 1/4 teaspoon salt
  • 3 tablespoons finely shredded Parmesan, or Asiago cheese
  • 1/2 cup shredded part-skim mozzarella cheese
  • 4 small pieces focaccia bread, or rustic Italian bread
  • 2 teaspoons extra-virgin olive oil
  • 5 ounces baby spinach
  • 1 cup crushed tomatoes, preferably fire-roasted
  • 3 tablespoons chopped fresh basil, divided

Preparation

  1. Preheat grill to medium-high.
  2. Place eggplant rounds on a baking sheet and sprinkle with salt. Coat both sides lightly with cooking spray. Combine Parmesan (or Asiago) and mozzarella in a small bowl. Brush both sides of focaccia (or bread) with oil.
  3. Place spinach in a large microwave-safe bowl. Cover with plastic wrap and punch several holes in the wrap. Microwave on High until wilted, 2 to 3 minutes. Combine tomatoes and 2 tablespoons basil in a small microwave-safe bowl. Cover and microwave until bubbling, about 2 minutes.
  4. Place all your ingredients on the baking sheet with the eggplant and take it to the grill. Grill the eggplant slices until brown and soft on both sides, 2 to 3 minutes per side. Grill the bread until toasted, about 1 minute per side. Return the eggplant and bread to the baking sheet. Reduce grill heat to medium.
  5. Place 1 eggplant round on top of each slice of bread. Layer 1 tablespoon tomatoes, 1 tablespoon wilted spinach and 1 tablespoon cheese on each slice of eggplant. Repeat with the remaining eggplant, sauce, spinach and cheese. Sprinkle each stack with some of the remaining basil. Place the baking sheet on the grill, close the lid and grill until the eggplant stack is hot and the cheese is melted, 5 to 7 minutes.

Nutrition

Per serving : 291 Calories; 8 g Fat; 2 g Sat; 3 g Mono; 12 mg Cholesterol; 48 g Carbohydrates; 12 g Protein; 9 g Fiber; 756 mg Sodium; 526 mg Potassium

2 1/2 Carbohydrate Serving

Exchanges: 2 starch, 2 vegetable, 1 medium-fat meat, 1/2 fat

Fusilli with Italian Sausage & Arugula

Tuesday, March 15th, 2011

A whole teaspoon of black pepper along with a small amount of Italian turkey sausage deliver a piquant flavor without adding too much in the way of saturated fat and calories in this quick pasta dish. For maximum taste, use a high-quality cheese.

Makes 2 servings, 2 cups each

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

4 ounces whole-wheat pasta, such as shells or fusilli
4 ounces hot Italian turkey sausage, removed from casing
2 cloves garlic, chopped
4 cups arugula or baby spinach
1/2 cup halved cherry tomatoes
1/4 cup finely shredded Pecorino Romano or Parmesan cheese
1 teaspoon freshly ground pepper
1/8 teaspoon salt
2 teaspoons extra-virgin olive oil

1. Bring a large pot of water to a boil. Cook pasta 8 to 10 minutes, or according to package directions.
2. Meanwhile, cook sausage in a large nonstick skillet over medium-high heat, breaking it into small pieces with a wooden spoon, until cooked through, 2 to 4 minutes. Stir in garlic, arugula (or spinach) and tomatoes. Cook, stirring often, until the greens wilt and the tomatoes begin to break down, 1 to 2 minutes. Remove from the heat; cover and keep warm.
3. Combine cheese, pepper and salt in a large bowl. Measure out 2 tablespoons of the cooking liquid; drain the pasta. Whisk the cooking liquid and oil into the cheese mixture; add the pasta and toss to combine. Serve the pasta topped with the sausage-arugula mixture.

NUTRITION INFORMATION: Per serving: 412 calories; 16 g fat (5 g sat, 4 g mono); 45 mg cholesterol; 48 g carbohydrate; 24 g protein; 9 g fiber; 637 mg sodium; 378 mg potassium. Nutrition bonus: Selenium (58% daily value), Vitamin A (36% dv), Calcium (26% dv), Vitamin C (24% dv), Iron (20% dv), Magnesium (19% dv), Folate (17% dv). 3 Carbohydrate Servings. Exchanges: 3 starch, 1/2 vegetable, 1 1/2 medium-fat meat, 1/2 high-fat meat, 1 fat.

© 2008 Eating Well Inc.  Photo by Ken Burris