Archive

Low Fat - Second Course

Seafood Skewers
Ingredients:
3 Tbs. Olive Oil
3/4 Cups of Seasoned Bread Crumbs
8 Large Shrimp, Cleaned and Deveined
8 Large Scallops
1 (8 oz) Fish Fillet-Choose a meaty fillet such as Tuna or Swordfish, At Least 1 1/2 inch Thick, Cut into 2 inch Chunks
Salt and Pepper
1/2 Cup Lemon Juice
1/2 Cup Chicken Broth
1/4 Cup White Wine
1/2 Cup Fresh Chopped Parsley
3 Tablespoons Softened Butter
1 1/2 Tablespoons Flour

Preparation:
Place alternating on each skewer, 2 shrimps, 2 scallops and two pieces of fish. Brush with the oil and carefully roll in the bread crumbs. In a saucepan, heat the lemon juice, chicken broth and wine.

Mix the flour into the softened butter, and whisk into the lemon mixture a little at a time until the desired consistency is reach. Keep over low heat while you grill the seafood. Just before serving, stir in the parsley.

Grill the skewers over high heat, 3 minutes on each side or until done. Place on a platter, and drizzle the sauce over top. Serve hot.

Salmon Cooked In Parchment
Ingredients:
4 Skinless Salmon Fillets, About 6 oz. Each
2 Tomatoes, Seeded And Finely Chopped
1/2 Small Onion, Diced
6 Black Olives, Chopped
3 Tablespoons Fresh Parsley, Chopped
2 Tablespoons Olive Oil
1 Teaspoon Balsamic Vinegar
Salt & Pepper
Parchment Paper Or Tin Foil

Preparation:
Preheat the oven to 400 degree F. Mix together the tomatoes, parsley, olives, onion, vinegar, and olive oil in a bowl. Season with salt and pepper. Cut 4 pieces of parchment or foil about 12-13 inches square.

Oil lightly, and place a salmon fillet on each one. Next divide the tomato mixture evenly on top of each. Fold the parchment or foil over the fish, and seal well on each side by folding the edges over several times. Place the packages on two baking sheets.

Bake until the salmon is cooked, about 15 minutes. Slide the packages onto a plate and serve.

Roasted Spring Lamb
Ingredients:
1 Leg of Lamb About 5-6 Pounds (Whole or Boned)
3 Large cloves of Garlic
5 Tablespoons Mixed Fresh Herbs (Rosemary, Parsley, Thyme, Oregano are good choices)
3 Tablespoons Olive Oil
Salt & Pepper to Taste

Preparation:
Preheat the oven to 450 degrees. Slice the garlic cloves into three or four long strips, and with a sharp knife, make 1-inch deep slits into the lamb spaced fairly evenly apart. Place a piece of garlic in each slit.

Chop the herbs and mix with the olive oil and a little salt and pepper. Rub the herb mixture over the outer surface of the lamb. Place in a roaster pan, and cook for 30 minutes. Reduce the heat to 325 degrees, and cook an additional 2 to 2 1/2 hours, or between 20 to 30 minutes a pound depending on desired doneness. Remove the lamb from the oven, and cover with aluminum foil and let sit about 20 minutes before carving.

Healthy Whole Wheat Pizza
Ingredients:
2 Balls Basic Pizza Dough Made With Half White Flour And Half Whole Wheat
1 Cup Prepared Tomato Sauce
1 Package Baby Spinach
1 Garlic Clove, Finely Minced
1 Tablespoon Olive Oil
1/4 Cup Roasted Peppers Cut Into Strips
1 Cup Cooked Diced Chicken
1 Cup Fat Reduced Mozzarella Cheese

Preparation:
Preheat your oven to 425 degrees F. Heat the oil in a pan and sauté the spinach with the garlic and a spoonful or two of water until wilted.

Prepare your pizza dough, and after the first rising by rolling it into a 12 inch circle and laying it across a pizza pan prepared by lightly oiling or sprinkling with cornmeal. Spoon the sauce over the crust and add the other toppings, starting with the spinach and finishing with the cheese.

Bake for 25-30 minutes or until puffy and golden.

Buon appetito!

 

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