December 29, 1997
1 (14 1/2 oz.) can chicken broth
1 Tbsp. Dijon mustard
1 tsp. lemon juice
1/8 tsp. pepper
1 1/2 lbs. swordfish steaks, 1 inch thick
Mix together the broth, mustard, lemon juice and pepper. Pour a cup of the broth mixture into a large shallow, non-metal dish. Add the fish and turn to coat evenly. Cover and refrigerate the fish for an hour, turning occasionally.
Preheat the oven to broil.
Meanwhile, in small saucepan, mix cornstarch and the remaining broth mixture until it is smooth. Set aside.
Remove the fish from the marinade and place it on rack in a broiler pan. Broil the fish 4 inches from the heat for 10 minutes, or until the fish flakes easily when tested with a fork, turning once and brushing often with marinade. Discard the marinade.
Heat the cornstarch mixture over medium heat until it boils and thickens, stirring constantly. Serve the sauce with the fish. If desired, garnish with cracked black pepper.
Low-fat Fettucini Alfredo
12 oz. dry fettucini, preferably whole wheat
2 c. evaporated skim milk or low-fat soymilk (or 1 1/2 cups powdered skim milk mixed with 1 1/2 cups water)
4 cloves garlic, micned or pressed
6 Tbsp. grated Parmesan cheese
1/4 c. chopped fresh parsley
Freshly ground black pepper to taste
2 c. chopped and steamed vegetables of choice: carrots, green beans, zucchini, onions, broccoli or peas
Cook pasta according to package directions. Drain. Place pasta in a large nonstick sautÚ pan along with milk and garlic. Bring to a simmer, stirring frequently. Add cheese. Continue cooking until cheese melts and sauce thickens. Stir in parsley and black pepper. Add steamed vegetables and toss gently.
All-Purpose Seasoning Shake
1/4 c. instant chicken bouillon
2 tsp. Italian herb seasoning
1 tsp. dried mustard
1/2 tsp. garlic powder
1/2 tsp. paprika
1/2 tsp. ground black pepper
Combine bouillon, herb seasoning, mustard, garlic powder, paprika, and pepper in small bowl or shaker container.
For Baked Chicken: Sprinkle generously on skinless chicken parts. Bake in preheated 350 F oven for 20 to 25 minutes or until no longer pink in center.
For Broiled Chicken: Sprinkle generously on skinless chicken parts. Broil 4 to 5 inches from heat for 4 to 5 minutes on each side or until no longer pink in center.
For Rice: Add 1 to 1 1/2 Tbsp. of the Seasoning to cooking water when making 1 cup rice. Cook according to package directions.
For Vegetables: Spinkle seasoning over your favorite steamed vegetables.
Surimi Seafood with Black Beans and Cilantro Sauce
2 c. frozen corn, thawed and drained
1 16 oz. can black beans, rinsed, drained well
1/4 c. chopped fresh red pepper
1 4 oz. can chopped green chilies, drained
1/4 c. cilantro, minced
4 green onions, green and white part minced
12 oz. surimi seafood chunks, shredded or flake style
2 garlic cloves, minced
1 tsp. ground cumin
1/4 tsp. freshly ground black pepper
2 Tbsp. white wine vinegar
2 tsp. fresh lime juice
2 Tbsp. water
3 Tbsp. olive oil
In a large bowl, mix the corn, beans, red pepper, chilies, cilantro, green onions and surimi seafood. Mash the garlic, cumin and pepper to a paste. Place paste in a small bowl and whisk in vinegar, lime juice and water. Gradually whisk in oil. Drizzle vinaigrette over beans and toss.
Serve the salad at room temperature in bowls or lettuce cups. If chilling salad, taste and adjust seasonings before serving. Pass Yogurt Cilantro Sauce separately.
Yogurt Cilantro Sauce
1 c. plain non-fat yogurt
1/4 c. minced cilantro
1/2 tsp. sugar
1/4 tsp. salt
1/8-1/4 tsp. cayenne
For the sauce, stir together the yogurt, cilantro, sugar, salt and cayenne.
Athenian Chicken Fusilli
1 pkg. (7.6 oz.) fusilli pasta with parmesan and romano
1/2 tsp. grated lemon peel
4 boneless, skinless chicken breast halves (about 1 pound)
2 Tbsp. olive oil, divided
1 medium red bell pepper, cut into thin strips
1 medium red onion, chopped
1/4 c. (1 oz.) crumbled feta cheese
1/2 c. reduced-sodium or reduced fat chicken broth
1 jar (6 oz.) marinated artichoke hearts, drained and quartered
Boil pasta according to Step 1 as package directs. Drain; keep warm.
Meanwhile, sprinkle chicken with lemon peel. In a large skillet, heat 1 Tbsp. oil over medium heat. Add chicken; cook about 5 minutes on each side or until chicken is no longer pink inside. Remove chicken from skillet and sprinkle with cheese. Keep warm.
In same skillet, heat remaining 1 Tbsp. oil. Add bell pepper and onion; cook 5 minutes or until vegetables are tender, stirring frequently. Add broth, artichoke hearts and contents of Spice Sack. Bring to a boil; reduce heat to low. Simmer 1 to 2 minutes or until heated through. Toss with cooked pasta. Serve pasta with chicken.
Chicken Piquante With Rice
4 skinned and boned chicken breast halves (about 1 1/2 lbs.)
2 Tbsp. vegetable oil
2 Tbsp. all-purpose flour
1 c. chopped celery
1/2 c. chopped onions
1/4 c. chopped fresh parsley
1 lb. fresh tomatoes, peeled, seeded, and cut into 1/2-inch cubes
1/4 tsp. ground red pepper
1 15 oz. can tomato sauce
2 c. hot cooked rice
Brown chicken in hot oil in large skillet over high heat. Remove from skillet; set aside. Add flour to oil left in skillet; cook, stirring constantly to make a medium-brown roux. Add celery, onions and parsley; cook and stir 3 to 5 minutes. Return chicken to pan and add tomatoes, pepper and tomato sauce. Simmer, covered, 25 to 30 minutes, or until chicken is tender. Serve over hot rice.
Torno Con Verdure Miste
1 head Romaine lettuce
2 small eggplants, sliced into rounds
2 large tomatoes, sliced into rounds
1 celery stalk, sliced across the stalk
1 red bell pepper, cut into strips
1 yellow bell pepper, cut into strips
1/2 lb. part-skim mozzarella, cut into small triangles
8 medium mushrooms
2 6 oz. cans tuna
Ingredients for Marinade:
4 garlic cloves
4 tsp. balsamic vinegar
1/2 c. water
Salt and pepper to taste
Prepare the marinade in a medium bowl by crushing the garlic, pouring the canola oil from the tuna can, addint vinegar, water, salt and pepper. Stir and set aside.
Meanwhile, slice the eggplants, tomatoes and bell peppers. Mushrooms should not be cut. Place all ingredients in the marinade for approximately 30 minutes.
Preheat the broiler. Cover a broiling pan with aluminum foil and place in the marinated vegetables side by side on the pan. Broil about five inches from the heat for about one minute, then turn the vegetables over and broil for one more minute. Arrange Romaine leaves to cover your oval serving platter. Invert both cans of drained tuna beside each other and place onto the center of the platter; flake tuna with a fork. Place mozzarella triangles evenly around the tuna. Arrange the grilled vegetables and celery (do not grill celery) in a creative color display. Although most of the marinade will be absorbed, drizzle whatever is leftover from the tuna and grilled vegetables and serve.
Zesty Lemon-Garlic Turkey with Peppers
1 1/4 lbs. small red potatoes, halved
3/4 lb. sweet Italian turkey sausage
2 Tbsp. olive or vegetable oil, divided
2 small onions, each cut into 8 wedges
1 large red pepper, cut into 3/4 inch slices
1 large yellow or green pepper, cut into 3/4 inch slices
Salt, to taste
1 1/4 tsp. minced garlic
1 Tbsp. all-purpose flour
1/4 tsp. ground black pepper
1 lb. fresh turkey tenderloins, cut into 1 1/2 inch pieces
1 1/4 c. low-sodium chicken broth
3 Tbsp. lemon juice
3/4 tsp. dried basil
Place potatoes in saucepan and cover with water. Bring to boil over high heat. Reduce heat; cover and simmer 12 minutes or until almost tender.
Meanwhile, in 12-inch skillet or Dutch oven, cook turkey sausages over medium-high heat until well browned on all sides. Remove from heat. Cut each sausage diagonally into 4 pieces.
Heat 1 Tbsp. oil in same skillet or Dutch oven over medium-high heat. Add onions, peppers and salt to taste. SautÚ stirring occasionally, until golden brown. Add garlic; cook, stirring, 1 minute. Remove mixture to bowl.
Combine flour, black pepper and salt to taste on sheet of wax paper; toss turkey tenderloin pieces with flour mixture to coat well.
Heat remaining tablespoon oil in skillet or Dutch oven; add turkey tenderloin pieces. SautÚ, stirring frequently, until golden on all sides. Add vegetable mixture, sausages, potatoes, chicken broth, lemon juice and basil. Bring to boil over high heat. Reduce heat to low; cover and simmer 10 minutes, stirring occasionally.