Northwest NEWS

May 1, 2000

Home & Garden

Dining In: Don't worry, be healthy

Poached Fish With Tomatoes

   1-1 1/2 lbs. fresh or frozen, thawed fish, in fillets or steaks (swordfish, haddock, sole, mackerel, whitefish)
   1 Tbsp. olive oil
   3/4 c. scallions, coarsely chopped
   2-4 cloves garlic, minced
   2 c. tomatoes, chopped
   2 tsp. red wine vinegar
   1 bay leaf
   2 whole cloves
   Dash hot pepper sauce
   Pepper to taste

   Heat olive oil in a large skillet; sauté scallions until lightly browned. Add garlic and cook for 30 seconds. Add all remaining ingredients except fish. Bring to a boil, then reduce heat, cover and cook for 5 minutes. Remove cover and cook about 20 minutes more, until sauce is beginning to thicken. Add fish and cook about 10 minutes per inch of thickness of fish (measured at thickest point). To test that fish is done, see that it flakes easily with a fork and that it is opaque throughout. Do not overcook. Remove bay leaf and cloves, serve promptly. Each of the 4 servings contains approximately 156 calories and 4 grams of fat (will differ depending on type of fish selected).

All Veggie Salad Plate

   1 lb. russet potatoes, cooked, peeled and sliced
   12 (6 oz.) cooked fresh broccoli spears
   12 slices tomatoes
   12 slices cucumber
   6 very thin slices red onion
   6 lettuce leaves
   1/2 c. lowfat mayonnaise
   4 tsp. lemon juice
   2 tsp. grated lemon peel
   1 tsp. dried dill weed
   1/2 tsp. bottled hot pepper seasoning
   Salt and pepper to taste
   1/2 c. Cheddar cheese

   Arrange potatoes, broccoli, tomatoes, cucumbers, and red onions on lettuce-lined individual salad plates. Refrigerate until chilled. Combine remaining ingredients except cheese. Spoon dressing on salads. Sprinkle with cheese. Makes 6 servings. Nutritional information: 181 cal., 5.6 g pro., 7.4g fat (35% cal. from fat), 25.1 g carb., 15 mg. chol., 3.6 g fiber, 177 mg sodium.

Mediterranean Turkey Burgers

   1 lb. ground turkey breast
   1/2 c. bread crumbs
   1 (10 oz) package of frozen chopped spinach, thawed and drained
   1/3 c. chopped onion
   6 Tbsp. Dijon mustard
   1/4 tsp. salt
   1/4 c sliced roasted red peppers
   4 oz. part-skim mozzarella cheese, cut into 1 oz. slices

   In a large bowl, thoroughly combine turkey, bread crumbs, spinach, onion, 4 Tbsp. mustard, and salt. Shape mixture into 4 patties. Chill 30 minutes. Grill burgers over medium heat for 8-10 minutes on each side, or until cooked through. Top each burger with 1-1/2 tsp. mustard, 1 Tbsp. red peppers and 1 slice of cheese. Cover grill; cook until cheese is melted. Serve on rolls if desired. Each of the 4 servings contains 373 calories and 12 grams of fat.

Peppery Portabella Pasta

   1 lb. portabella mushrooms
   12 oz. fettuccine pasta (uncooked)
   2 Tbsp. olive oil
   1 Tbsp. finely chopped garlic
   1 tsp. salt, divided
   3/4 tsp. ground black pepper
   1 can (15 oz.) crushed tomatoes in puree
   1 c. chicken or vegetable broth
   1/4 tsp. crushed red pepper flakes
   8 oz. fresh asparagus or green beans, sliced diagonally in 1-inch pieces (about 1-1/2 c.)

   If using whole portabellas, remove stems, trim and thinly slice; halve and slice each cap. In a large saucepan, bring 6 quarts of salted water to a boil. Meanwhile, in a large non-stick skillet, heat over high heat. Add mushrooms and garlic; cook and stir until tender, about 5 minutes. Stir in 1/4 tsp. of the salt and black pepper; remove to a plate. To the skillet, add tomatoes, broth, red pepper, and remaining 3/4 tsp. of salt. Bring to a boil; reduce heat to medium, and simmer, uncovered, to blend flavors and thicken, about 5 minutes. Add asparagus and reserved portabellas; cover and cook until asparagus is barely tender, about 2 minutes, meanwhile, cook pasta in boiling water until al dente; drain. Place pasta in a large serving bowl; top with mushroom mixture. Spinkle with chopped parsley if desired. Yield: 4 to 6 portions.