1/4 cup hoisin sauce
1/4 cup dry sherry or orange juice
1/4 water
1 tbl low sodium soy sauce
3 whole star anise or 1/2 tsp 5-spice powder
2 garlic cloves, thinly sliced
4 5oz skinless boneless chicken breasts
1 pound green beans
1 tsp Asian (dark) sesame oil
Mix hoisin sauce, sherry, water, soy, star anise and garlic in large skillet, bring to a boil. Reduce heat to simmer and add chicken. Cover and cook, turning once, 10-12 min or until chicken is cooked through.
Meanwhile bring medium saucepan of water to a boil, add beans and cook until crisp-tender, about 3 minutes. Drain.
Transfer chicken to plate. Bring sauce to a boil over med-high heat until slightly thickened and reduced to 1/2cup, about 2 min. Stir in sesame oil and any accumulated juices on chicken plate.
Cut chicken into 1/2in thick slices, transfer chicken and beans to serving plates. Remove star anise and spoon sauce over chicken and beans.
4 servings - 6pointplus each for 1 chcicken breast, 3/4c green beans and 2tbl sauce
Per serving: 254 calories, 5g total fat, 1g sat fat, 0g trans fat, 79mg cholesterol, 648mg sodium, 18g total carb, 7g total sugar, 4g fiber, 31g protein, 65mg calcium
Monday, April 18, 2011
Two-Potato Gratin
from my sister-in-law's WW cookbook. It definitely helps to have a mandolin to slice up the potatoes.
2 large leeks, halved and thinly sliced (white and light green parts only)
2 garlic cloves, minced
2 tsp chopped fresh thyme
1/2 tsp salt
1/8 tsp black pepper
3 baking potatoes (1/2lb), peeled and thinly sliced
1 large sweet potato (3/4lb), peeled and thinly sliced
1/3c fat-free half and half
1/2 cup shredded Gruyere cheese
Preheat oven to 450, spray 2qt baking dish with nonstick spray
Spray large skillet with non stick spray. Over med heat, cook leeks until softened, about 8 min. Stir in garlic, thyme, salt and pepper.
Layer half of baking potatoes, covered by half the leek mixture, top with all sweet potatoes, then rest of leek mixture and remaining baking potatoes. Cover with foil and bake about 40 min or until tender when pierced with a knife.
Uncover and drizzle with half and half, sprinkle with cheese and. Bake uncovered until slightly brown about 12 min. Let stand 10 min before cutting into 8 servings.
Sprinkle with some coarse sea salt before serving.
Per serving: 143 cal, 3g total fat, 1 g sat fat, 0g trans fat, 7mg cholesterol, 194 mg sodium, 26g total carb, 4g total sugar, 3g fiber, 5g protein, 113 mg calcium.
2 large leeks, halved and thinly sliced (white and light green parts only)
2 garlic cloves, minced
2 tsp chopped fresh thyme
1/2 tsp salt
1/8 tsp black pepper
3 baking potatoes (1/2lb), peeled and thinly sliced
1 large sweet potato (3/4lb), peeled and thinly sliced
1/3c fat-free half and half
1/2 cup shredded Gruyere cheese
Preheat oven to 450, spray 2qt baking dish with nonstick spray
Spray large skillet with non stick spray. Over med heat, cook leeks until softened, about 8 min. Stir in garlic, thyme, salt and pepper.
Layer half of baking potatoes, covered by half the leek mixture, top with all sweet potatoes, then rest of leek mixture and remaining baking potatoes. Cover with foil and bake about 40 min or until tender when pierced with a knife.
Uncover and drizzle with half and half, sprinkle with cheese and. Bake uncovered until slightly brown about 12 min. Let stand 10 min before cutting into 8 servings.
Sprinkle with some coarse sea salt before serving.
Per serving: 143 cal, 3g total fat, 1 g sat fat, 0g trans fat, 7mg cholesterol, 194 mg sodium, 26g total carb, 4g total sugar, 3g fiber, 5g protein, 113 mg calcium.
Salmon and Asparagus w/ Citrus Gremolata
this is from my sister-in-law's WW cookbook
1 lb fresh thin asparagus, trimmed
1/2 tsp olive oil
1/2 tsp salt
1/4 tsp black pepper
4 6oz salmon fillets
2 tbl chopped fresh flat-leaf parsley
1 tbl grated orange zest
2 tsp grated lemon zest
2 tsp chopped fresh tarragon
1 garlic clove, minced
lemon wedges
Preheat oven to 450 and spray a large rimmed baking sheet with nonstick spray, or use non stick foil.
Combine asparagus oil, 1/4 tsp salt and 1/8 tsp pepper in large bowl, toss to coat and spread onto one side of baking sheet in single layer. Place salmon on other side, sprinkle with remaining salt and pepper. Roast, turning asparagus once for 10-12 min or until asparagus is tender and salmon is opaque in center.
Stir remaining ingredients together for gremolata, divide all ingredients evenly among 4 plates, serve with lemon wedges.
4 servings - 7pointsplus each - 1salmon fillet, 10 asparagus, 1tbl gremolata
Per serving: 308 cal, 13g total fat, 2g sat fat, 0g trans fat, 107mg cholesterol, 379mg sodium, 5g total carb, 2g total sugar, 3g fiber, 41g protein, 59mg calcium
1 lb fresh thin asparagus, trimmed
1/2 tsp olive oil
1/2 tsp salt
1/4 tsp black pepper
4 6oz salmon fillets
2 tbl chopped fresh flat-leaf parsley
1 tbl grated orange zest
2 tsp grated lemon zest
2 tsp chopped fresh tarragon
1 garlic clove, minced
lemon wedges
Preheat oven to 450 and spray a large rimmed baking sheet with nonstick spray, or use non stick foil.
Combine asparagus oil, 1/4 tsp salt and 1/8 tsp pepper in large bowl, toss to coat and spread onto one side of baking sheet in single layer. Place salmon on other side, sprinkle with remaining salt and pepper. Roast, turning asparagus once for 10-12 min or until asparagus is tender and salmon is opaque in center.
Stir remaining ingredients together for gremolata, divide all ingredients evenly among 4 plates, serve with lemon wedges.
4 servings - 7pointsplus each - 1salmon fillet, 10 asparagus, 1tbl gremolata
Per serving: 308 cal, 13g total fat, 2g sat fat, 0g trans fat, 107mg cholesterol, 379mg sodium, 5g total carb, 2g total sugar, 3g fiber, 41g protein, 59mg calcium
Roasted salmon with maple glaze
Serves 6
Ingredients
1/4 cup maple syrup
1 garlic clove, minced
1/4 cup balsamic vinegar
2 pounds salmon, cut into 6 equal-sized fillets
1/4 teaspoon kosher or sea salt
1/8 teaspoon fresh cracked black pepper
Fresh mint or parsley for garnish
Directions
Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray.
In a small saucepan over low heat, mix together the maple syrup, garlic and balsamic vinegar. Heat just until hot and remove from heat. Pour half of the mixture into a small bowl to use for basting, and reserve the rest for later.
Pat the salmon dry. Place skin-side down on the baking sheet. Brush the salmon with the maple syrup mixture. Bake about 10 minutes, brush again with maple syrup mixture, and bake for another five minutes. Continue to baste and bake until fish flakes easily, about 20 to 25 minutes total.
Transfer the salmon fillets to plates. Sprinkle with salt and black pepper, and top with reserved maple syrup mixture. Garnish with fresh mint or parsley and serve immediately.
Nutritional Analysis
(per serving)
| Serving size: 1 fillet | |||
| Calories | 314 | Cholesterol | 69 mg |
| Protein | 25 g | Sodium | 152 mg |
| Carbohydrate | 21 g | Fiber | 1 g |
| Total fat | 14 g | Potassium | 624 mg |
| Saturated fat | 3 g | Calcium | 31 mg |
| Monounsaturated fat | 5 g |
| |
Spiced Tilapia with Roasted Pepper-Tomatillo Sauce
From Cooking Light
Sauce:
1 jar roasted red peppers, drained
1 cup finely chopped tomatillo
1/4 teaspoon salt
1 garlic clove, minced
2 tablespoons chopped fresh cilantro
1 teaspoon rice vinegar
1 teaspoon honey
Fish:
2 tablespoons flour
2 teaspoons chili powder
1/2 teaspoon dried oregano
1/4 teaspoon ground cumin
4 (6-ounce) tilapia fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 teaspoons canola oil
Cilantro sprigs (optional)
Heat 2 teaspoons canola oil in a large nonstick skillet over medium heat. Add tomatillo to pan; cook 6 minutes or until tender. Add 1/4 teaspoon salt and garlic to pan; cook 1 minute. Transfer mixture to a blender or food processor. Add bell pepper, chopped cilantro, vinegar, and honey. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth; set aside. Wipe pan with a paper towel.
To prepare fish, combine flour, chili powder, oregano, and cumin in a shallow dish; stir with a whisk. Sprinkle fish evenly with 1/4 teaspoon salt and pepper; dredge in flour mixture.
Heat 2 teaspoons canola oil in pan over medium-high heat. Add fish to pan, and cook 2 minutes or until lightly browned. Carefully turn fish over, and cook 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve fish with sauce. Garnish with cilantro sprigs, if desired
Sauce:
1 jar roasted red peppers, drained
1 cup finely chopped tomatillo
1/4 teaspoon salt
1 garlic clove, minced
2 tablespoons chopped fresh cilantro
1 teaspoon rice vinegar
1 teaspoon honey
Fish:
2 tablespoons flour
2 teaspoons chili powder
1/2 teaspoon dried oregano
1/4 teaspoon ground cumin
4 (6-ounce) tilapia fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 teaspoons canola oil
Cilantro sprigs (optional)
Heat 2 teaspoons canola oil in a large nonstick skillet over medium heat. Add tomatillo to pan; cook 6 minutes or until tender. Add 1/4 teaspoon salt and garlic to pan; cook 1 minute. Transfer mixture to a blender or food processor. Add bell pepper, chopped cilantro, vinegar, and honey. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth; set aside. Wipe pan with a paper towel.
To prepare fish, combine flour, chili powder, oregano, and cumin in a shallow dish; stir with a whisk. Sprinkle fish evenly with 1/4 teaspoon salt and pepper; dredge in flour mixture.
Heat 2 teaspoons canola oil in pan over medium-high heat. Add fish to pan, and cook 2 minutes or until lightly browned. Carefully turn fish over, and cook 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve fish with sauce. Garnish with cilantro sprigs, if desired
Nutritional Information
- Amount per serving
- Calories: 239
- Calories from fat: 32%
- Fat: 8.5g
- Saturated fat: 1.6g
- Monounsaturated fat: 4g
- Polyunsaturated fat: 2.4g
- Protein: 34.3g
- Carbohydrate: 7.4g
- Fiber: 1.6g
- Cholesterol: 73mg
- Iron: 1.4mg
- Sodium: 382mg
- Calcium: 27mg
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