4 tilapia fillets
Cooking spray
1/2 cup fresh orange juice (about 1 orange)
3 Tbsp fresh lime juice
1 Tbsp brown sugar
1 Tbsp extra-virgin olive oil
2 tsp lower-sodium soy sauce
1/2 tsp salt
1/2 tsp ground cumin
1/4 tsp black pepper
1/4 tsp ground red pepper
2 garlic cloves, crushed
1/2 tsp paprika
1. Arrange fish in a single layer in a shallow roasting pan coated with cooking spray. Combine orange juice and next 9 ingredients (through garlic); pour over fish. Let stand 15 min.
2. Preheat broiler.
3. Sprinkle fish with paprika; broil 15 min or until desired degree of doneness. Drizzle sauce over fish.
Yield: 4 servings.
Monday, February 06, 2012
Edamame Succotash
from Cooking Light.
1 slice center-cut bacon
1 Tbsp butter
2 cups chopped sweet onion
2 cups fresh corn kernels (about 3 ears)
1 16 oz bag frozen, shelled edamame, thawed
2 Tbsp red wine vinegar
1/2 tsp salt
1/2 tsp freshly ground black pepper
1/2 tsp sugar
3 plum tomatoes, coarsely chopped
1 red bell pepper, seeded and coarsely chopped
3 Tbsp torn basil
1. Cook bacon in a nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 2 tsp drippings in pan; coarsely chop bacon.
2. Increase the heat to medium-high. Melt butter in drippings in pan. Add conion; saute 3 min, stirring occasionally. Add corn kernels; saute for 3 min or until lightly charred. Add edamame, and saute for 3 min, stirring occasionally. Stir in vinegar and next 5 ingredients (through bell pepper); cook 30 seconds, stirring occasionally. Sprinkle with bacon and basil.
Yield: 4 servings.
1 slice center-cut bacon
1 Tbsp butter
2 cups chopped sweet onion
2 cups fresh corn kernels (about 3 ears)
1 16 oz bag frozen, shelled edamame, thawed
2 Tbsp red wine vinegar
1/2 tsp salt
1/2 tsp freshly ground black pepper
1/2 tsp sugar
3 plum tomatoes, coarsely chopped
1 red bell pepper, seeded and coarsely chopped
3 Tbsp torn basil
1. Cook bacon in a nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 2 tsp drippings in pan; coarsely chop bacon.
2. Increase the heat to medium-high. Melt butter in drippings in pan. Add conion; saute 3 min, stirring occasionally. Add corn kernels; saute for 3 min or until lightly charred. Add edamame, and saute for 3 min, stirring occasionally. Stir in vinegar and next 5 ingredients (through bell pepper); cook 30 seconds, stirring occasionally. Sprinkle with bacon and basil.
Yield: 4 servings.
Turkey Reuben Panini
from Cooking Light
8 slices rye bread
1/4 cup fat-free Thousand Island dressing
8 slices reduced-fat Swiss cheese
1/4 cup refrigerated sauerkraut, rinsed and drained
8 oz deli low-sodium turkey breast
Put the sandwiches together. Heat a large skillet over medium-high heat. Add sandwiches; place another heavy skillet on top of sandwiches; press gently to flatten. Cook 2 min on each side or until browned and cheese melts.
Yield: 4 servings.
8 slices rye bread
1/4 cup fat-free Thousand Island dressing
8 slices reduced-fat Swiss cheese
1/4 cup refrigerated sauerkraut, rinsed and drained
8 oz deli low-sodium turkey breast
Put the sandwiches together. Heat a large skillet over medium-high heat. Add sandwiches; place another heavy skillet on top of sandwiches; press gently to flatten. Cook 2 min on each side or until browned and cheese melts.
Yield: 4 servings.
Shiitake and Sweet Pea Risotto
from Cooking Light
4 cups fat-free, less-sodium chicken broth
1 Tbsp butter
1/2 cup finely chopped onion
1.5 tsp minced garlic, divided
1 cup uncooked Arborio rice
1/2 cup dry white wine
1 Tbsp extra-virgin olive oil
4 cups thinly sliced shiitake mushroom caps
2 tsp chopped fresh thyme, divided
3/4 cup frozen green peas
6 Tbsp grated fresh Parmigiano-Reggiano cheese, divided
1/4 tsp freshly ground black pepper
1. Bring broth to a simmer in a medium saucepan; keep warm over low heat.
2. Melt butter in large skillet over medium heat. Add onion; cook 2 minutes. Add 1 tsp garlic; cook 30 seconds, stirring constantly. Ad rice; cok 1 minute, stirring constantly. Add wine; cok 2 min or until liquid is absorbed, stirring frequently. Stir in 1/2 cup broth; cook 2 min or until liquid is absorbed, stirring constantly. Add remaining broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 20 minutes).
3. Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms to pan; saute 5 min or until tender. Add remaining 1/2 tsp garlic and 1 tsp thyme; saute 1 min. Set aside.
4. Stir mushrooms, remaining 1 tsp thyme, peas, 1/4 cup cheese, and pepper into risotto; cook 3 min. Spoon about 1 1/4 cups risotto into each of 4 bowls; sprinkle with 1 1/2 tsp cheese.
Yield: 4 servings
4 cups fat-free, less-sodium chicken broth
1 Tbsp butter
1/2 cup finely chopped onion
1.5 tsp minced garlic, divided
1 cup uncooked Arborio rice
1/2 cup dry white wine
1 Tbsp extra-virgin olive oil
4 cups thinly sliced shiitake mushroom caps
2 tsp chopped fresh thyme, divided
3/4 cup frozen green peas
6 Tbsp grated fresh Parmigiano-Reggiano cheese, divided
1/4 tsp freshly ground black pepper
1. Bring broth to a simmer in a medium saucepan; keep warm over low heat.
2. Melt butter in large skillet over medium heat. Add onion; cook 2 minutes. Add 1 tsp garlic; cook 30 seconds, stirring constantly. Ad rice; cok 1 minute, stirring constantly. Add wine; cok 2 min or until liquid is absorbed, stirring frequently. Stir in 1/2 cup broth; cook 2 min or until liquid is absorbed, stirring constantly. Add remaining broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 20 minutes).
3. Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms to pan; saute 5 min or until tender. Add remaining 1/2 tsp garlic and 1 tsp thyme; saute 1 min. Set aside.
4. Stir mushrooms, remaining 1 tsp thyme, peas, 1/4 cup cheese, and pepper into risotto; cook 3 min. Spoon about 1 1/4 cups risotto into each of 4 bowls; sprinkle with 1 1/2 tsp cheese.
Yield: 4 servings
Szechuan-Style Tofu with Peanuts
from Cooking Light
2 (3.5 oz) bags boil-in-bag jasmine rice
1 14 oz package water-packed firm tofu, drained and cut into 1 inch pieces
Cooking spray
1/2 cup fat-free, less-sodium chicken broth
1 Tbsp sambal oelek (ground fresh chile paste)
1 Tbsp less-sodium soy sauce
1 tsp cornstarch
2 tsp black bean garlic sauce
1 Tbsp canola oil
1/4 tsp salt
1 8 oz package presliced mushrooms
1/2 cup matchstick-cut carrots
1 Tbsp ground fresh ginger
1/2 cup chopped green onions
1/4 cup unsalted dry-roasted peanuts, chopped
1. Preheat broiler.
2. Cook rice according to package directions, omitting salt and fat.
3. Arrange tofu in a single layer on a foil-lined jelly-roll pan coated with cooking spray; broil 14 minutes or until golden.
4. While tofu cooks, combine broth and next 4 ingredients (through black bean sauce), stirring with a whisk; set aside.
5. Heat oil in a large nonstick skillet over medium-high heat. Add salt and mushrooms; saute 4 min or until mushrooms begin to release liquid, stirring occasionally. Stir in carrots and ginger, cook 1 min. Add broth mixture; cook 30 seconds or until sauce begins to thicken. Remove from heat; stir in tofu and onions. Serve over rice; sprinkle with peanuts.
Yield: 4 servings.
2 (3.5 oz) bags boil-in-bag jasmine rice
1 14 oz package water-packed firm tofu, drained and cut into 1 inch pieces
Cooking spray
1/2 cup fat-free, less-sodium chicken broth
1 Tbsp sambal oelek (ground fresh chile paste)
1 Tbsp less-sodium soy sauce
1 tsp cornstarch
2 tsp black bean garlic sauce
1 Tbsp canola oil
1/4 tsp salt
1 8 oz package presliced mushrooms
1/2 cup matchstick-cut carrots
1 Tbsp ground fresh ginger
1/2 cup chopped green onions
1/4 cup unsalted dry-roasted peanuts, chopped
1. Preheat broiler.
2. Cook rice according to package directions, omitting salt and fat.
3. Arrange tofu in a single layer on a foil-lined jelly-roll pan coated with cooking spray; broil 14 minutes or until golden.
4. While tofu cooks, combine broth and next 4 ingredients (through black bean sauce), stirring with a whisk; set aside.
5. Heat oil in a large nonstick skillet over medium-high heat. Add salt and mushrooms; saute 4 min or until mushrooms begin to release liquid, stirring occasionally. Stir in carrots and ginger, cook 1 min. Add broth mixture; cook 30 seconds or until sauce begins to thicken. Remove from heat; stir in tofu and onions. Serve over rice; sprinkle with peanuts.
Yield: 4 servings.
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