Posts Tagged ‘recipe’

Sea Scallops with Lemony Butter Sauce

Monday, January 4th, 2010

Ingredients

  • 1 1/2 pounds sea scallops
  • 1/2 teaspoon paprika
  • 1/4 teaspoon pepper, black ground
  • 2 clove(s) garlic, minced
  • 2 tablespoon butter
  • 1/4 cup(s) wine, dry white
  • 2 tablespoon lemon juice
  • 1/4 teaspoon salt
  • 2 tablespoon parsley, flat-leaf, fresh chopped
  • 6 cup(s) pasta, angel hair, six cups cooked or 12 ounces uncooked

Preparation

1. Sprinkle scallops with paprika, pepper, and garlic.

 2. Heat a large nonstick skillet over medium-high heat until hot. Melt 1 tablespoon butter in pan; add half of scallops. Cook scallops 2 minutes on each side. Transfer to a serving platter; keep warm. Repeat with remaining butter and scallops.

3. Add wine, lemon juice, and salt to pan; let simmer 30 seconds or until liquid is reduced to a glaze. Pour over scallops; sprinkle with parsley. Serve immediately on pasta. Garnish with lemon wedges, if desired.

Yield: 6 servings (approximately 4 scallops and 1 cup pasta).

South Beach Diet, phase 2

Nutritional Info (Per serving):

Calories: 336, Saturated Fat: 2.5g, Sodium: 322mg, Dietary Fiber: 2.5g, Total Fat: 5.5g, Carbs: 43.5g, Cholesterol: 48mg, Protein: 26g

Carb Choices: 3

Sauteed Scallops with Garlic

Monday, January 4th, 2010

Ingredients

8 Large sea scallops or about 1 pound bay scallops

2 t Flour for dredging (most will be left on the plate)

1 t Good quality olive oil

1 t Butter

Salt/pepper to taste

1-2 tsp. Finely minced fresh garlic

Parsley, for garnish

Fresh lemon slices to squeeze over if desired

Preparation

Dry scallops gently with paper towel. Put oil in medium frying pan and turn on heat to medium. Add butter, and while butter melts, dredge each scallop in flour on both sides. When butter is starting to foam, add scallops to pan. Cook until scallops are barely browned on both sides and starting to feel firm, but not until they feel completely firm, about 2 minutes per side for the initial browning. (This will depend on the thickness of your scallops. Mine were quite thick.)

 

When both sides are browned slightly, add garlic, lower heat a little, season with salt and pepper as desired, and cook about 2 minutes more, either stirring or shaking the pan so the garlic is well distributed around all the scallops. Garnish with parsley and serve hot, with lemon slices if desired.

South Beach Diet, phase one

Mocha Ricotta Creme

Monday, November 2nd, 2009

1/2 cup part-skim ricotta cheese
1/2 tsp unsweetened cocoa powder
1/2 tsp vanilla extract
1 package sugar substitute
Dash espresso powder
5 mini chocolate chips

Mix together the ricotta cheese, cocoa powder, vanilla extract, and sugar supstitute in a dessert bowl.  Serve chilled with dusting of espresso powder and sprinkle of chocolate chips.

Serves 1

Nutritional Information

per serving:  261 calories, 15 g protein, 17 g carbohydrates, 14 g fat, 9 g saturated fat, 166 mg sodium, 42 mg cholesterol, 0 g fiber

Southbeach diet, phase 1

Hummus

Monday, November 2nd, 2009

1 can (15 ounces) chickpeas
2 tbsp fresh lemon juice
1/2 cup tahini (sesame paste)
1/2 chopped yellow onion
3 cloves garlic, chopped
2 tsp extra virgin olive oil
2 tsp ground cumin
1/8 tsp ground red pepper

Drain the chickpeas, reserving 1/4 – 1/2 cup of the liquid.

Combine the chickpeas, tahini, onion, garlic, lemon juice, olive oil, cumin, and red pepper in a blender or food processor.  Puree until smooth, adding the chicpea liquid if necessary to thin the puree.  Refrigerate 3 Р4 hours before serving to blend the flavors.

Serves 5

Nutritional information

per serving:  251 calories, 8 g protein, 23 g carbohydrates, 16 g fat, 2 g saturated fat, 447 mg sodium, 0 g cholesterol, 5 g fiber

Southbeach diet, phase 1

Crab Cobb Salad

Monday, November 2nd, 2009

6 cups, romaine lettuce, torn into bite-size pieces
1 can crabmeat (6 ounces), drained
1 cup diced ripe tomatoes, or cherry tomatoes halved
1/4 cup crumbled blue cheese
2 tbsp cholesterol free bacon bits
1/4 cup low-sugar dressing, or olive oil vinaigrette

Chill 2 plates

Arrange the lettuce on a large serving platter.  Arrange the crabmeat, tomatoes, cheese, bacon bits in rows over the lettuce. 

Right before serving, drizzle some dressing over the salad and toss well.  Transfer to the 2 chilled plates.

Serves 2

Nutritional Information:

per serving:  267 calories, 27 g protein, 12 g carbohydrates, 13  g fat, 4 g saturated fat, 1012 mg sodium, 95 mg cholesterol, 4 g fiber.

Southbeach diet, phase 1

Greek Salad

Monday, November 2nd, 2009

8 leaves romaine lettuce, torn into bite-size pieces
1 cucumber, peeled, seeded, and sliced
1 tomato, chopped
1/2 cup sliced red onion
1/2 cup crumbled reduced-fat feta cheese
2 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp dried oregano leaves
1/2 tsp salt

Combine the cucumber, lettuce, tomato, onion, and cheese in a large bowl.  Whisk together the oil, lemon juice, oregano and salt in a small bowl.  Pour over the lettuce mixture and toss until coated.

Serves 1.

Nutritional Information:
Per serving:  501 calories, 22 g protein, 25 g carbohydrates, 38 g fat, 10 g saturated fat, 2300 mg sodium, 30 mg cholesterol, 6 g fiber.

Greek sald w/out salt:  1134 mg sodium

Southbeach diet, phase 1

Cajun chicken Gumbo and rice

Sunday, October 11th, 2009

I was asked to post a recipe for cajun chicken and rice.  Well, to us that usually means gumbo, or a stew.  Gumbo is more like a soup, and well, a stew is a stew.  Both of them have a roux base (flour and oil mixture) that gives the broth a flavor.  And because of the flour base, this is not the healthiest food choice, so eat it sparingly.  So here are directions for both.

1.  Make the roux

ingredients:  1/4 c flour for stew  or 1 c flour for gumbo, and equal part of vegetable oil (canola oil is a healthier choice)

directions:¬† Pour the oil into a cast iron skillet.¬† Iron skillets are best because they evenly heat, and stay hot.¬† Heat up the oil on medium and then slowly add the flour, whisking it into the oil to get it mixed well.¬† Keep cooking the flour-oil mixture, stirring and scraping the bottom so it doesn’t get lumpy or burn.¬†¬† You want it to cook until the mixture turns dark brown, like the color of dark chocolate.

Note:  you can make extra roux ahead of time.  Store it in a glass jar with lid in the refrigerator.  It will keep for at least a month.

2.  Making the stew:

ingredients:  1/4 cup roux (already made), diced onion, diced celery (about 3 branches), diced bell pepper, seasonings to taste (black pepper, garlic powder, red/cayenne pepper),4-6 pieces of chicken, 1 can chicken broth, minced green onions, cooked rice
note: we use a seasoning mix called Tony Chachere’s¬†

directions:
Heat the roux over medium high heat in a large deep skillet, if you haven’t made it fresh
Add in the diced up vegetables and keep stirring.
When the vegetables turn glossy, add about 1/4 c. water to thin out the roux.  Mix well and heat. 
Add Chicken and seasonings, and stir around so that chicken browns
When chicken is browned, add 1 can of chicken broth, mix well.
Then add enough water to just cover the chicken.  Mix well.
Bring to a boil, then set heat to about medium or medium low, just so the stew will simmer
Cook 45 min to an hour, until chicken is done. 
Taste after about 20 minutes and add more seasonings if necessary.
When chicken is nearly done, add in the green onions.
Serve over cooked rice.

3.  Make the gumbo

You will need a 4-qt stew pot, which we affectionately call a gumbo pot.

ingredients:  (1 to 1 1/2 cup) roux, 2 Р3 diced onions, diced celery (about 3 branches), diced bell pepper, cut-up chicken  (8-10 pieces),  seasonings to taste (black pepper, garlic powder, red/cayenne pepper), 1 or 2 cans chicken broth, minced green onions, cooked rice   (Note:  you can use boneless chicken if you want.  But bone-in gives flavor to the broth, as does dark meat over white meat)
note: we use a seasoning mix called Tony Chachere’s, and they also have a roux mix that you can use.

directions:
Heat the roux over medium high heat in a 4-qt (or more) gumbo pot, if you haven’t made it fresh
Add in the diced up vegetables and keep stirring.
When the vegetables turn glossy, add about 1/4 c. water to thin out the roux.  Mix well and heat. 
Add Chicken and seasonings and stir around so that chicken browns
When chicken is browned, add the chicken broth, mix well.
Then add about 3 quarts water.  Mix well.
Bring to a boil, then set heat to about medium or medium low, just so the gumbo will simmer.
After about 20 minutes, taste and add more seasonings
Cook at least an hour, covered.
About 15 min before serving add the green onions.
Serve over cooked rice in a bowl.

Some people like to eat potato salad with their gumbo (on the side or inside)

Crab Stuffed Mushrooms

Wednesday, October 7th, 2009

I tried this recipe.¬† It was good, but I really think the thyme and oregano were too overpowering.¬† If I made these again, I would either reduce those seasonings to about 1/8 t each, or I would replace them with a little unsalted Tony’s seasoning.¬† Maybe even some Old Bay (but that’s saltier)

Crab Stuffed Mushrooms

South Beach Diet, Phase 1

Ingredients:

  • 1 pound fresh mushrooms
  • 7 to 8 ounces crabmeat (canned or fresh picked) NOT IMITATION!
  • 4 green onions, thinly sliced
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon ground savory
  • ground black pepper to taste
  • 1/4 cup grated Parmesan cheese
  • 1/3 cup no-sugar mayonnaise
  • 3 tablespoons grated Parmesan cheese
  • 1/4 teaspoon paprika

Directions:

  • Preheat the oven to 350¬įF.
  • In a medium bowl, combine crabmeat (rinse if using canned), green onions, herbs, and pepper.
  • Mix in mayonnaise and 1/4 cup Parmesan cheese until well combined. Refrigerate filling until ready for use.
  • Wipe the mushrooms clean with a damp towel. Remove stems. Spoon out the gills and the base of the stem, making deep cups. Discard gills and stems.
  • Fill the mushroom caps with rounded teaspoonfuls of filling, and place them in an ungreased shallow baking dish. Sprinkle tops with Parmesan and paprika.
  • Bake for 15 minutes. Remove from oven, and serve immediately.

Serves 6. Approx 5 carbs per serving.

Mini Eggplant Pizzas Recipe

Friday, May 29th, 2009

Mini Eggplant Pizzas Recipe
*not mine!

17 Minutes to Prepare and Cook

Ingredients

 

1 eggplant – 3 inches in diameter, peeled and cut into 4 half-inch thick slices
4 teaspoons olive oil
1/2 teaspoon salt
1/8 teaspoon ground black pepper
1/4 cup pasta sauce
1/2 cup shredded part-skim mozzarella cheese

Directions

Preheat the oven or toaster oven to 425 degrees F. Brush both sides of the eggplant with the oil and season with the salt and pepper. Arrange on a baking sheet and bake until browned and almost tender, 6 to 8 minutes, turning once. Spread 1 tablespoon of pasta sauce on each eggplant slice. Top with the shredded cheese. Bake until the cheese melts, 3 to 5 minutes. Serve hot.Number of Servings: 4
Nutrition Facts 

 

Mini Eggplant Pizzas 

 

  Serving Size: 1 serving 

Amount Per Serving
  Calories 119.1
  Total Fat 7.5 g
      Saturated Fat 2.4 g
      Polyunsaturated Fat 0.6 g
      Monounsaturated Fat 3.5 g
  Cholesterol 7.5 mg
  Sodium 458.6 mg
  Potassium 297.9 mg
  Total Carbohydrate 8.9 g
      Dietary Fiber 3.2 g
      Sugars 0.0 g
  Protein 4.9 g
 
  Vitamin A 5.1 %
  Vitamin B-12 0.0 %
  Vitamin B-6 5.7 %
  Vitamin C 5.4 %
  Vitamin D 0.0 %
  Vitamin E 3.9 %
  Calcium 11.3 %
  Copper 4.2 %
  Folate 5.8 %
  Iron 2.9 %
  Magnesium 4.8 %
  Manganese 9.9 %
  Niacin 4.3 %
  Pantothenic Acid     3.4 %
  Phosphorus     3.1 %
  Riboflavin 2.7 %
  Selenium 0.6 %
  Thiamin 4.6 %
  Zinc 1.3 %
 
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

 

Note:¬† reduce the sodium by skipping the salt, and use fresh tomatoes instead of sauce.¬† If you prefer the tomato sauce over a slice of tomato, place the tomato in a processor!¬† And I’ve found that swiss cheese is lower in salt than most mozarella slices.

Oven Barbeque Shrimp

Friday, May 29th, 2009

Oven Barbeque Shrimp

Ingredients

 

2 pounds fresh shrimp, medium size, with shells ON (can have heads, too)
1 stick, unsalted butter
1/2 medium, chopped or sliced onion
1 clove garlic, chopped or sliced (not minced)
1 package, dry Zatarain’s crab boil (can add more or less to taste)

Directions

 

1. Spray 13X9 glass casserole dish with nonstick spray
2. Rinse thawed shrimp and place on bottom of casserole dish.
3. Sprinkle the dry crab boil over shrimp.
4. Sprinkle onion and garlic over shrimp.
5. Slice up stick of butter and sprinkle pieces across the top.
Bake in overn at 350 degrees, 35 – 40 minutes
Makes 8 4-oz servings.
You can sop up gravy with a piece of bread, or serve over rice.Number of Servings: 8
Nutrition Facts 

 

Oven Barbeque Shrimp 

 

  Serving Size: 1 serving 

Amount Per Serving
  Calories 225.7
  Total Fat 29.2 g
      Saturated Fat 7.2 g
      Polyunsaturated Fat 0.4 g
      Monounsaturated Fat 3.3 g
  Cholesterol 196.1 mg
  Sodium 282.0 mg
  Potassium 26.8 mg
  Total Carbohydrate 1.3 g
      Dietary Fiber 0.3 g
      Sugars 0.0 g
  Protein 22.3 g
 
  Vitamin A 8.7 %
  Vitamin B-12 0.3 %
  Vitamin B-6 1.1 %
  Vitamin C 1.7 %
  Vitamin D 0.0 %
  Vitamin E 1.2 %
  Calcium 0.7 %
  Copper 0.6 %
  Folate 0.8 %
  Iron 0.3 %
  Magnesium 0.4 %
  Manganese 1.3 %
  Niacin 0.1 %
  Pantothenic Acid     0.3 %
  Phosphorus     0.8 %
  Riboflavin 0.5 %
  Selenium 0.4 %
  Thiamin 0.5 %
  Zinc 0.3 %
 
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.