Thursday, March 31, 2011

Lent -- Tilapia with Spinach and Feta

1 t. olive oil
1 clove garlic, minced
4 c. baby spinach
2 skinless fillets ( 4 oz. ea.) tilapia or other mild, medium textured white fish
1/2 t. black pepper
2 oz. low-fat feta cheese, cut into 2 ( 3-in) pieces

1. Preheat oven to 350 degrees. Heat skillet over medium-low heat. Add olive oil and heat. Add garlic and cook, stirring occasionally, until aromatic and tender, about 2 minutes, taking care not to burn.
2. Add spinach to skillet and cook, stirring occasionally until wilted.
3. Lay fillets on lightly oiled baking sheet. Season with black pepper. Top each fillet with piece of cheese. Top cheese with spinach mixture.
4. Wrap 1 end of fillet up and over cheese and spinach filling. Pin down to center of fillet with toothpick. Wrap other end of fillet up and over filling, pin down to center of fillet with toothpick. Repeat with remaining fillet.
5. Bake until fish is firm to touch and flakes easily , about 20 minutes.

YIELD: 2 servings

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Thursday, March 24, 2011

Lent -- Florida Tilefish

1 1/2 lbs. Florida Tilefish fillets
1/2 c. diced yellow bell pepper
1/2 c. diced green bell pepper
2 c. cooked yellow rice
1 T. paprika
2 t. minced garlic
1 t. black pepper
1 t. salt
1 t. ground cumin

Cut fish into approx. 2-in. cubes. Mix bell peppers with cooked rice; set aside and keep warm. In mixing bowl, combine paprika, garlic, pepper, salt, and cumin. Mix well and completely coat fish on both sides. Place fish on a lightly oiled broiler pan and broil 4-6 inches on each side. Fish is done when it flakes easily when tested with a fork, and is opaque in the center. Serve immediately with yellow rice.
YIELD: 4 servings.

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Thursday, March 17, 2011

Lent -- Mandarin Salmon Salad

1 skinless fillet ( 8 oz.) salmon
1/4 t. salt
1/4 t. black pepper
4 c. spring green salad mix
1 can ( 8 oz.) Mandarin oranges, drained and rinsed
2 T. rough chopped walnuts
1 T. Dijon mustard
1 T. balsamic vinegar

1. Season fillet with black pepper. Broil, grill, or pan-fry salmon on each side until meat is firm to the touch and flakes easily with a fork, about 4 minutes per side, depending on thickness of fillet.

2. Divide greens among 2 serving plates. Cut fillet in half and place piece on each plate over greens. Sprinkle each fillet with orange segments and walnuts.

3. Mix together in a small bowl the mustard and vinegar. Drizzle over each salad.

YIELD: 2 serving( 4 0z. fish and 2 1/2 cups salad per serving)

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Thursday, March 10, 2011

Lent - Mahi-Mahi with Fresh Pineapple

1 1/2 c. diced fresh pineapple
1/4 c. finely chopped red bell pepper
1/4 c. chopped green bell pepper
2 T. chopped fresh cilantro
1/2 t. red pepper flakes
2 T. fresh lime juice, divided
1/2 t. grated lime peel
Nonstick cooking spray
4 mahi-mahi fillets ( 4 oz. ea.)
1 T. olive oil
1/2 t. white pepper

1. To prepare salsa, combine pineapple, red, and green peppers, cilantro, red pepper flakes, 1 T. lime juice, and lime peel in medium bowl.
2. Preheat broiler. Spray rack of broiler pan with cooking spray. Rinse mahi-mahi and pat dry with paper towels. Place mahi-mahi on rack. Combine remaining lime juice and olive oil; brush on mahi-mahi.
3. Broil, 4 inches from heat, 2 minutes. Turn and brush second side with olive oil mixture; sprinkle with white pepper. Continue to broil 2 minutes or until mahi-mahi flakes easily with fork. Serve with pineapple salsa. This recipe goes well with wild rice as a side dish.

YIELD: 4 servings.

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Monday, March 7, 2011

Quick Orange Chicken

2 T. frozen orange juice concentrate
1 T. no-sugar-added orange marmalade
1 t. Dijon mustard
1/4 t. salt
4 boneless skinless chicken breasts ( about 1 pound)
1/2 c. fresh orange sections
2 T. chopped fresh parsley

1. For sauce, combine juice concentrate, marmalade, mustard, and salt in 8-inch shallow round microwavable dish until juice concentrate is thawed.

2. Add chicken, coating both sides with sauce. Arrange chicken around edge of dish without overlapping. Cover with vented plastic wrap. Microwave at HIGH ( 100 %) 3 minutes; turn chicken over. Microwave at Medium-high ( 70% power) 4 minutes or until chicken is no longer pink in center.

3. Remove chicken to serving plate. Microwave remaining sauce at High ( 100 %) 2-3 minutes or until slightly thickened.

4. To serve, spoon sauce over chicken; top with orange sections and parsley.

YIELD: 4 servings

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Friday, March 4, 2011

Pork Curry Stew

2 T. olive oil
2 t. chopped garlic
2 T. mild curry powder
1/2 c. chopped onion
1 1/2 t. ground black pepper
1 1/2 lb. pork loin, trimmed, boned, and cut into 1 1/4 in. cubes
4 c. peeled and diced sweet potatoes or yams
2 bags (12 oz. ea.) cauliflower florets
1 can ( 14 oz.) low sodium green lentils or black-eyed peas
1 c. freshly chopped parsley

1. Heat 2 T. olive oil in stock pot, over low heat. Add chopped garlic, curry, onion, pepper, and stir.

2. Add pork and brown lightly for 5 minutes over medium high heat stirring often. Add 1 c. of water and stir.

3. Add sweet potatoes or yams , and extra water if needed to cover ingredients. Cook and stir over medium high heat 5 minutes.

4. Add cauliflower, stirring lightly and cook 5 minutes.

5. Add lentils or peas, and if needed, enough water to make a stew. Cook and stir over medium high heat 5 minutes, until vegetables are tender. Add parsley and stir. Serve.

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