Spiced Toasted Almonds
Ingredients:
1 Tbsp. dried thyme leaves
1 tsp. kosher or sea salt
1/4 tsp. red (cayenne) pepper, or to taste
2 tsp. canola oil
2 cups whole, unblanched almonds
Canola oil spray
Instructions:
Preheat oven to 400 degrees.
In large, shallow bowl, combine thyme, salt, pepper and oil. Set aside.
Place nuts in medium bowl. While tossing with fork, lightly spray with canola oil so all surfaces are coated.
Lightly coat baking sheet with canola oil spray. Turn nuts onto sheet and spread evenly across surface. Place baking sheet in center of the oven.
Toast until nuts are lightly browned and fragrant - about 8 minutes. Occasionally, shake pan to shift nuts and prevent scorching. (Be careful not to let nuts get too dark or they'll taste burned.)
Remove from oven and immediately add hot nuts to spice mixture. Stir for a few minutes to coat the nuts thoroughly. Taste and adjust the seasonings.
Serve warm or at room temperature. Nuts can be sealed and stored for up to two weeks. Reheat in a hot oven.
Nutritional Information:
Makes 2 cups or 8 servings.
Per serving: 223 calories, 19 g. total fat (1 g. saturated fat), 7 g. carbohydrate, 7 g. protein, 4 g. dietary fiber, 235 mg. sodium.
Tuesday, January 4, 2011
CHICKEN SAUTE WITH ARTICHOKES, LEMON, AND MINT
4 medium skinless boneless chicken breast halves (1 1/2 lbs.)
salt and pepper
4 tsp. olive oil
1 (8-10oz) pkg. frozen artichoke hearts
3/4 c. low-sodium chicken broth
1/4 c. loosely packed fresh mint leaves, chopped
1 Tbsp. fresh lemon juice
1/4 c. crumbled feta cheese (optional)
With meat mallet or bottom of skillet, pound chicken to 1/2 inch thick; sprinkle with 1/4 tsp. salt and 1/8 tsp. pepper to season both sides. In 12-inch skillet, heat 2 tsp. oil on medium. Add chicken and cook 12-14 minutes or until browned on both sides and chicken loses its pink color throughout, turning over once. Transfer chicken to shallow serving bowl; cover with foil to keep warm. To same skillet, add remaining oil and heat on medium until hot. Add artichokes and cook 3 minutes or until browned, stirring occasionally. Stir in broth and heat to boiling on medium high; boil 2-3 minutes or until liquid is reduced by half. Remove skillet from heat; stir in mint and lemon juice. To serve, spoon artichoke sauce over chicken; top with feta.
Serves 4 and each serving is 285 calories.
4 medium skinless boneless chicken breast halves (1 1/2 lbs.)
salt and pepper
4 tsp. olive oil
1 (8-10oz) pkg. frozen artichoke hearts
3/4 c. low-sodium chicken broth
1/4 c. loosely packed fresh mint leaves, chopped
1 Tbsp. fresh lemon juice
1/4 c. crumbled feta cheese (optional)
With meat mallet or bottom of skillet, pound chicken to 1/2 inch thick; sprinkle with 1/4 tsp. salt and 1/8 tsp. pepper to season both sides. In 12-inch skillet, heat 2 tsp. oil on medium. Add chicken and cook 12-14 minutes or until browned on both sides and chicken loses its pink color throughout, turning over once. Transfer chicken to shallow serving bowl; cover with foil to keep warm. To same skillet, add remaining oil and heat on medium until hot. Add artichokes and cook 3 minutes or until browned, stirring occasionally. Stir in broth and heat to boiling on medium high; boil 2-3 minutes or until liquid is reduced by half. Remove skillet from heat; stir in mint and lemon juice. To serve, spoon artichoke sauce over chicken; top with feta.
Serves 4 and each serving is 285 calories.
Monday, January 3, 2011
GRILLED TANDOORI FISH
1 1/2 c. low-fat plain yogurt
2 tsp. garlic paste
2 tsp. grated fresh ginger
2 tsp. paprika
1 tsp. curry powder
1 tsp. red chili powder
1 tsp. ground cumin
1/2 tsp. salt
4 Tilapia, snapper or mahimahi fillets (6oz), 3/4 inch thick
2 sweet potatoes, halved lengthwise and cut into 3/4 inch wedges
2 Tbsp. ghee or unsalted butter, melted
1 tsp. garam masala
1/4 tsp. coarse sea salt
1/4 tsp. ground pepper
Olive oil for brushing
Whisk together yogurt, garlic paste, ginger, paprika, curry powder, chili powder, cumin, and salt. remove 1 cup of the mixture to a bowl and reserve for serving. Place fillets in a shallow dish and brush with remaining yogurt mixture to coat completely. Cover and refrigerate 1 hour. Chips: Place yam wedges skin side down on a large microwave safe plate; cover with vented plastic wrap. Microwave on high 3 1/2 to 4 minutes, or until almost tender; let cool. Heat a grill pan or prepare an outdoor grill for direct grilling over medium-high heat. Mix ghee, garam masala, salt, and pepper in a large bowl; add yam wedges and gently toss to coat. Remove fillets from marinade; wipe off excess marinade. Brush the cooking grates clean and oil the grill rack. Lightly brush fillets with oil. Grill fillets and yams with grill lid down until fish is opaque and still moist and yams are lightly charred, 6-8 minutes, carefully turning fillets once when fish releases easily from grill or pan, and turning yam wedges as they brown. Serve with remaining yogurt mixture.
1 1/2 c. low-fat plain yogurt
2 tsp. garlic paste
2 tsp. grated fresh ginger
2 tsp. paprika
1 tsp. curry powder
1 tsp. red chili powder
1 tsp. ground cumin
1/2 tsp. salt
4 Tilapia, snapper or mahimahi fillets (6oz), 3/4 inch thick
2 sweet potatoes, halved lengthwise and cut into 3/4 inch wedges
2 Tbsp. ghee or unsalted butter, melted
1 tsp. garam masala
1/4 tsp. coarse sea salt
1/4 tsp. ground pepper
Olive oil for brushing
Whisk together yogurt, garlic paste, ginger, paprika, curry powder, chili powder, cumin, and salt. remove 1 cup of the mixture to a bowl and reserve for serving. Place fillets in a shallow dish and brush with remaining yogurt mixture to coat completely. Cover and refrigerate 1 hour. Chips: Place yam wedges skin side down on a large microwave safe plate; cover with vented plastic wrap. Microwave on high 3 1/2 to 4 minutes, or until almost tender; let cool. Heat a grill pan or prepare an outdoor grill for direct grilling over medium-high heat. Mix ghee, garam masala, salt, and pepper in a large bowl; add yam wedges and gently toss to coat. Remove fillets from marinade; wipe off excess marinade. Brush the cooking grates clean and oil the grill rack. Lightly brush fillets with oil. Grill fillets and yams with grill lid down until fish is opaque and still moist and yams are lightly charred, 6-8 minutes, carefully turning fillets once when fish releases easily from grill or pan, and turning yam wedges as they brown. Serve with remaining yogurt mixture.
LEMONGRASS-LIME CHICKEN
3 Tbsp. chopped thick cilantro stems
3 Tbsp. fish sauce
2 Tbsp. chopped lemongrass bulb
3 cloves garlic, smashed
1 tsp. lime zest
1 tsp. freshly ground black pepper
2 Tbsp. fresh lime juice
6 small chicken drumsticks
1 split chicken breast, cut into 6 pieces
Garnish: cilantro sprigs, lime wedges, sliced fresh chilies
Combine cilantro stems, fish sauce, lemongrass, garlic, lime zest, pepper, and lime juice in a food processor and pulse until paste. Place chicken pieces on an oiled broiler-pan rack and brush all over with seasoning paste. Let marinate at room temperature 20 minutes. Heat broiler. Broil chicken 8 inches from heat source about 24 minutes, turning pieces frequently, or until skin is crisp and chicken is cooked through. Garnish with cilantro sprigs, lime wedges, and sliced fresh chiles; serve with jasmine rice. Thai sweet red chile sauce for dipping and cabbage-carrot slaw, if desired.
Serves 6. 204 calories per serving
3 Tbsp. chopped thick cilantro stems
3 Tbsp. fish sauce
2 Tbsp. chopped lemongrass bulb
3 cloves garlic, smashed
1 tsp. lime zest
1 tsp. freshly ground black pepper
2 Tbsp. fresh lime juice
6 small chicken drumsticks
1 split chicken breast, cut into 6 pieces
Garnish: cilantro sprigs, lime wedges, sliced fresh chilies
Combine cilantro stems, fish sauce, lemongrass, garlic, lime zest, pepper, and lime juice in a food processor and pulse until paste. Place chicken pieces on an oiled broiler-pan rack and brush all over with seasoning paste. Let marinate at room temperature 20 minutes. Heat broiler. Broil chicken 8 inches from heat source about 24 minutes, turning pieces frequently, or until skin is crisp and chicken is cooked through. Garnish with cilantro sprigs, lime wedges, and sliced fresh chiles; serve with jasmine rice. Thai sweet red chile sauce for dipping and cabbage-carrot slaw, if desired.
Serves 6. 204 calories per serving
MOJITO LAMB CHOPS
1/2 lb. yellow wax beans, ends trimmed
1/2 lb. green beans, ends trimmed
6 radishes, thinly sliced; optional
2 ribs celery trimmed, cut into thin 3-inch long strips
2 Tbsp. extra-virgin olive oil
1 tsp. kosher salt
1/2 tsp. ground black pepper
8 rib lamb chops, 1 inch thick
1 tsp. garlic powder
1 1/2 tsp. grated lime zest
2 Tbsp. lime juice
3/4 c. pineapple juice
2 tsp. unsalted butter
1/4 c. fresh mint leaves, sliced into thin strips
Bring a saucepan of salted water to a boil; add yellow and green beans and blanch for 1-2 minutes, or until tender-crisp, Drain; refresh under cold water; drain again. Halve beans lengthwise. Toss on a serving plate with radishes, celery, 1 Tbsp. of the olive oil, 1/2 tsp. salt, and 1/4 tsp. black pepper. Heat a large nonstick skillet over medium-high heat. Brush chops with remaining olive oil, then rub with remaining salt and pepper, garlic powder, and lime zest. Cook chops 2-3 minutes per side for medium-rare. Arrange chops on top of salad and drizzle with lime juice. Carefully deglaze skillet with water, then add pineapple juice and boil until reduced by half. Remove from heat; swirl in butter until emulsified. Stir in mint. Spoon sauce over chops and salad.
Servings:(4) 378 calories per serving
1/2 lb. yellow wax beans, ends trimmed
1/2 lb. green beans, ends trimmed
6 radishes, thinly sliced; optional
2 ribs celery trimmed, cut into thin 3-inch long strips
2 Tbsp. extra-virgin olive oil
1 tsp. kosher salt
1/2 tsp. ground black pepper
8 rib lamb chops, 1 inch thick
1 tsp. garlic powder
1 1/2 tsp. grated lime zest
2 Tbsp. lime juice
3/4 c. pineapple juice
2 tsp. unsalted butter
1/4 c. fresh mint leaves, sliced into thin strips
Bring a saucepan of salted water to a boil; add yellow and green beans and blanch for 1-2 minutes, or until tender-crisp, Drain; refresh under cold water; drain again. Halve beans lengthwise. Toss on a serving plate with radishes, celery, 1 Tbsp. of the olive oil, 1/2 tsp. salt, and 1/4 tsp. black pepper. Heat a large nonstick skillet over medium-high heat. Brush chops with remaining olive oil, then rub with remaining salt and pepper, garlic powder, and lime zest. Cook chops 2-3 minutes per side for medium-rare. Arrange chops on top of salad and drizzle with lime juice. Carefully deglaze skillet with water, then add pineapple juice and boil until reduced by half. Remove from heat; swirl in butter until emulsified. Stir in mint. Spoon sauce over chops and salad.
Servings:(4) 378 calories per serving
MEXICAN TURKEY FAJITAS
Salsa
1 lb. fresh tomatillos, husked, washed well, and cut into quarters
3/4 c. loosely packed fresh cilantro leaves, chopped
1/4 c. finely chopped onion
1 clove garlic, minced
1 tsp. sugar
1/2 tsp. salt
1 or 2 serrano chilies, optional
Turkey
1 whole turkey breast tenderloins (about 1 3/4 lbs.)
2 Tbsp. fajita seasoning
4 tsp. olive oil
2 large onions, cut into 1/2 inch thick slices
2 small bell peppers, sliced into strips
12 corn tortillas (6-inch) warmed
fat free sour cream for serving
Chop tomatillos coarsely in a blender or food processor with knife blade attached. In a medium bowl, gently stir together tomatillos, cilantro, onion, chili peppers, garlic, sugar, and salt until well mixed. Cover and refrigerate at least 1 hour to blend flavors, or up to 3 days. Preheat broiler with rack inside. In bowl, toss turkey tenderloins with fajita seasoning and 2 tsp. oil. Brush onion and bell pepper slices with remaining oil. Place turkey and vegetables on hot broiler pan rack. Cook vegetables 12-15 minutes, until tender, turning once; remove to a bowl and keep warm. Cook turkey an additional 5-8 minutes, or until juices run clear when the thickest part of the meat is pierced with the tip of a knife, turning once. Thinly slice turkey. Top tortillas with equal amounts turkey and vegetables; spoon salsa onto each and fold over to eat out of hand. Place some salsa and sour cream on top.
6 servings; 351 calories per serving
Salsa
1 lb. fresh tomatillos, husked, washed well, and cut into quarters
3/4 c. loosely packed fresh cilantro leaves, chopped
1/4 c. finely chopped onion
1 clove garlic, minced
1 tsp. sugar
1/2 tsp. salt
1 or 2 serrano chilies, optional
Turkey
1 whole turkey breast tenderloins (about 1 3/4 lbs.)
2 Tbsp. fajita seasoning
4 tsp. olive oil
2 large onions, cut into 1/2 inch thick slices
2 small bell peppers, sliced into strips
12 corn tortillas (6-inch) warmed
fat free sour cream for serving
Chop tomatillos coarsely in a blender or food processor with knife blade attached. In a medium bowl, gently stir together tomatillos, cilantro, onion, chili peppers, garlic, sugar, and salt until well mixed. Cover and refrigerate at least 1 hour to blend flavors, or up to 3 days. Preheat broiler with rack inside. In bowl, toss turkey tenderloins with fajita seasoning and 2 tsp. oil. Brush onion and bell pepper slices with remaining oil. Place turkey and vegetables on hot broiler pan rack. Cook vegetables 12-15 minutes, until tender, turning once; remove to a bowl and keep warm. Cook turkey an additional 5-8 minutes, or until juices run clear when the thickest part of the meat is pierced with the tip of a knife, turning once. Thinly slice turkey. Top tortillas with equal amounts turkey and vegetables; spoon salsa onto each and fold over to eat out of hand. Place some salsa and sour cream on top.
6 servings; 351 calories per serving
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