Chipotle Grilled Swordfish

A deliciously light swordfish recipe with orange juice and chipotle chilies.(Serves 4)

Ingredients:
1/2 cup orange juice
1/4 cup low-sodium soy sauce
2 fresh garlic cloves, peeled and minced
1/4 cup scallions, chopped
1/4 cup fresh cilantro leaves
1/2 cup canned mild green chiles
2 pounds swordfish or other mild fish filet

Directions:
Combine orange juice, soy sauce, garlic, scallion, cilantro and chiles in a food processor. Place marinade in a flat dish and add the fish, turning a few times to coat with the marinade. Marinate fish in the refrigerator for 30 minutes, turning occasionally. Preheat broiler or barbeque. Removing swordfish from marinade, place on rack sprayed with pan spray. Transfer marinade to small saucepan and boil for 1 minute. Grill swordfish until just opaque in center, basting with marinade, about 4 minutes per side.

Nutritional Analysis Per Serving:
Calories: 305
Protein: 47 grams
Fat: 9 grams
Carbohydrates: 7 grams

Curried Turkey Meatballs

( Serves 4 )

Ingredients:

For sauce:
1 tbs. vegetable oil
1 c. chopped onion
1 tbs. fresh minced ginger
2 minced garlic cloves
2 tbs. curry powder
1/2 tsp. cumin
1/4 tsp. cayenne pepper
3 1/2 c. low-fat chicken broth
3 tbs. cornstarch

For meatballs:
1 lb. ground turkey
1 large egg
1/4 c. dried bread crumbs
1 tsp. coriander
1 tsp. salt
1 large egg
1/4 c. dried bread crumbs

Directions:

In a saucepan, saute the onion, ginger and garlic in oil until the onion is soft. Add the curry, cumin and cayenne and stir for one minute salt to taste.

Serving suggestions: Cover each plate with spinach leaves and place meatballs on top. Spoon curry sauce over meatballs and serve plain nonfat yogurt as a garnish. Add three cups of chicken broth and bring to a boil.

Combine all meatball ingredients in a bowl and roll into golf ball-sized meatballs. Drop into the boiling broth, cover and simmer on low for 7 to 10 minutes until done. Remove with a slotted spoon and set aside.

In a separate bowl, whisk the cornstarch into remaining 1/2 c. of broth. Pour this mixture into simmering broth in saucepan and bring it to a boil. Add.

Herb Snapper

This simple recipe enhances the fresh, clean taste of red snapper. ( Serves 2 )

Ingredients:
1 Whole Lemon
2 garlic cloves, minced
½ tsp. salt
1 Tablespoon olive oil
¼ cup fresh cilantro leaves
2 Red Snapper filets, about 5 ounces each

Directions:
Prep Time: 45 minutes or less
Preheat oven to 475 degrees. Grate enough zest from lemon to measure ½ teaspoon and squeeze juice from the lemon. In a bowl whisk together zest, lemon juice, garlic, and salt. Add olive oil in a slow stream, whisking constantly until blended. Whisk in cilantro. Pat snapper dry and place on a broiler pan sprayed with pan spray. Mound herb mixture on snapper. Place under broiler a few inches from heat, and broil fish for 15 minutes or until desired doneness. Serve snapper immediately on warm plates.

Nutritional Analysis Per Serving:
Calories: 295 Protein:
47 grams Carbohydrates:
2 grams Fat: 10 grams

Morroccan Grilled Chicken

( Serves 4 )

Ingredients:
For marinade:

3/4 c. lemon juice
1 tsp. tumeric
1/2 tsp. cumin
1/2 tsp. allspice
1 1/2 tsp. olive oil
1 pinch of pepper
1 pinch cardamom
1 pinch salt
3 minced garlic cloves
6 boneless, skinless chicken breasts

For sauce:
1 1/2 c. diced cucumber
1 c. chopped onion
2 tbs. minced fresh mint
8 oz. plain lowfat yogurt

Directions:
Prepare marinade. Place chicken breasts in a large resealable plastic bag and cover with marinade. Seal bag and place in refrigerator for at least eight hours. Combine sauce ingredients in a small bowl, stir well, cover and refrigerate. Grill or broil chicken until cooked through. Thinly slice cooked chicken breasts diagonally into strips. Serve chicken with sauce on the side and garnish with shredded cabbage and chopped tomato.

Peppered Salmon with Tomato Mint Salsa

( Serves 4 )

Ingredients:

4 (6 oz.) salmon filets
1 tsp. coarsely ground black pepper
3 tsp. Dijon mustard
cooking spray

For the salsa:
4 c. chopped tomato
1/4 c. diced red onion
1 tbs. chopped fresh basil
1 tbs. lemon juice
2 tbs. chopped fresh mint
1 tbs. chopped jalapeno pepper

Directions:

Combine salsa ingredients in a bowl and set aside to let flavors develop.

Place salmon on a baking pan coated with cooking spray. Spread mustard on filets and sprinkle with pepper. Broil 10 to 12 minutes until salmon is done.

Top each filet with salsa, garnish with fresh mint.

Pork Tenderloin with Rosemary and Thyme

( Serves 4 )

Ingredients:

2 tbs. Dijon mustard
1/2 tsp. black pepper
2 tsp. chopped fresh rosemary
1 tsp. chopped fresh thyme
1 (1 lb.) boneless pork tenderloin

Directions:

Preheat oven to 350 degrees. Place tenderloin in shallow baking pan coated with cooking spray. Combine all ingredients and brush over tenderloin. Bake for 50 minutes or until meat thermometer registers an internal temperature of 160 degrees. Garnish with fresh herbs.

Sun-Dried Tomatoes and Shrimp

( Serves 4 )

Ingredients:
20 dehydrated sun-dried tomatoes (not packed in oil)

1/2 c. boiling water
Cooking spray
1 lb. medium shrimp (peeled and deveined)
1/2 c. chopped green onion
3 tbs. fresh lemon juice
1 tbs. olive oil
3/4 tsp. dried Italian seasoning
1/4 tsp. black pepper
16 small pitted black olives
1 minced garlic clove
1/2 c. shredded parmesan cheese

Directions:
Combine sun-dried tomatoes and boiling water in a bowl. Cover and let stand 30 minutes to rehydrate, then drain. Slice thinly and set aside. Place a nonstick cooking pan over high heat, spray with cooking spray, add shrimp and green onions and saute for five minutes. Add sun-dried tomatoes and all other ingredients except the parmesan cheese. Cook 1 to 2 minutes until heated through, sprinkle with cheese and serve hot.

Turkey Piccata

All the flavor of this delicious Italian favorite without the butter! (serves 4)

Ingredients:
1 whole lemon
1/3 cup all-purpose flour
1/2 teaspoon salt
1/2 teaspoon pepper
2 pounds turkey-breast cutlets
1 tablespoon olive oil
2 fresh garlic cloves
3/4 cup low-sodium chicken broth
1 tablespoon capers
1/2 teaspoon sugar
2 tablespoons chopped, fresh parsley

Directions:
With a sharp knife, remove skin and white pith from lemon and discard. Working over a bowl, cut lemon segments from their surrounding skin. Chop segments and reserve with the juice.

In a shallow dish, combine flour, salt and pepper. Lightly dredge turkey cutlets in flour mixture, shaking off excess. In a large nonstick skillet, heat oil over medium-high heat. Add turkey and cook until golden brown on the outside and no longer pink inside, 2 to 3 minutes per side.

Transfer to a platter and keep warm. Add garlic to the skillet and cook, stirring for several seconds. Add chicken broth and bring to a boil, stirring and scraping up any browned bits. Cook for 1 minute. Stir in reserved lemon segments and juice, capers and sugar. Cook for 30 seconds.

Spoon sauce over turkey. Sprinkle with parsley and a grinding of black pepper.

Nutritional Analysis Per Serving:
Calories: 320
Protein: 58 grams
Fat: 5 grams
Carbohydrates: 7 grams