* Exported from MasterCook *
Fish with Tomatoes, Olives and Capers
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
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4 teaspoons olive oil -- divided
4 sea bass fillets (or other white fish) -- (5-ounce)
1 small onion -- diced
1/2 cup white wine
1 cup canned low-sodium diced tomatoes -- with juice
1/2 cup chopped pitted black olives
2 tablespoons capers
1/4 teaspoon dried crushed red pepper -- optional
2 cups packed fresh baby spinach leaves
Salt and pepper
In a large nonstick skillet heat 2 teaspoons of oil over a medium-high heat. Add fish and cook until opaque in the center, about 2 1/2 minutes per side. Transfer the fish to a platter and tent with foil to keep the fish warm.
Heat the remaining 2 teaspoons of oil in the same skillet; add onion and saute for 2 minutes. Add the wine and cook until reduced by half, about 2 minutes. Add the tomatoes, olives and capers and crushed red pepper, if using, and cook for 3 minutes more. Stir in the spinach and cook until it is wilted, about 3 minutes. Season with salt and pepper. Spoon the sauce over the fish and serve.
Nutritional Analysis Per Serving: Calories 250,
Total Fat 9.3g, Saturated Fat 1.6g,
Monounsaturated Fat 5.3g, Polyunsaturated Fat 1.7g,
Cholesterol 62mg, Sodium 421.5mg,
Protein 29g, Carbohydrates 7.5g,
Fiber 2.5g
* Exported from MasterCook *
Marinated Lamb Chops
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
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1 tablespoon olive oil
1 lemon -- zested (about 1/2 teaspoon)
1 lemon -- juiced (about 2 tablespoons)
2 tablespoons finely chopped fresh oregano leaves -- or 2 teaspoons dried oregano
2 tablespoons minced garlic
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
8 lamb loin chops -- (4-ounce) trimmed of all visible fat
In a small bowl stir together the first 7 ingredients. Put the lamb chops in a sealable plastic bag and pour the marinade over them. Move the chops around in the bag so the marinade coats them well. Marinate for 1 hour.
Grill or broil the chops for 3 to 4 minutes per side for medium rare.
Nutritional Analysis per Serving: Calories: 283,
Total Fat 15 grams, Saturated Fat 5 grams,
Protein 31 grams, Carbohydrates 2 grams
* Exported from MasterCook *
Poached Eggs with Herb-Roasted Turkey Breast and Sweet Potato Hash
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
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2 teaspoons olive oil
1 medium onion -- diced (about 1 cup)
1 teaspoon chopped fresh thyme leaves
2 sweet potatoes -- baked for 40 minutes at 400 degrees F, cooled, peeled and diced (about 3 cups)
1 1/2 cups cooked diced Herb-Roasted Turkey Breast (4 ounces)
1/4 teaspoon salt
Freshly ground black pepper
1/4 cup low-sodium chicken broth
1 teaspoon white vinegar
4 eggs
Hot sauce -- for serving
In a large nonstick frying pan, heat the oil over moderately high heat. Add the onion and thyme and cook, stirring, until softened and beginning to brown, 3 to 5 minutes. Add the sweet potatoes, turkey, salt and some pepper and cook, stirring occasionally, until the potatoes are beginning to brown, about 3 minutes longer. Add the broth, scraping up any brown bits that may have formed on bottom of pan. Keep warm while poaching the eggs.
Fill a saute pan with 1 1/2 inches of water and the vinegar and bring to a simmer. Break 1 egg into a small bowl and then carefully pour it into the water. Repeat with the remaining eggs spacing them so they do not touch. Poach at a gentle simmer until the whites are firm but the yolks are still runny, 3 to 4 minutes. With a slotted spoon, transfer the eggs to paper towels and season with salt and pepper.
Divide the hash between 4 plates and top each serving with a poached egg. Serve with hot sauce.
Nutritional Analysis Per Serving: Calories 247,
Carbohydrates 17g, Total fat 9g,
Saturated fat 2g, Protein 25g,
Fiber 2g, Sodium 383mg
* Exported from MasterCook *
Roasted Salmon with Shallot Grapefruit Sauce
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
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4 skinless salmon fillets -- 5 to 6 ounces each
1/4 teaspoon salt -- plus more for seasoning
2 ruby red grapefruits
2 teaspoons olive oil
1 tablespoon minced shallot
1 teaspoon freshly grated ginger
2 1/2 teaspoons honey
1 Pinch cayenne pepper
2 teaspoons lemon juice
2 tablespoons thinly sliced basil leaves
Preheat the oven to 350 degrees F.
Season the salmon with 1/4 teaspoon salt, place in a baking dish and roast until cooked through, about 18 minutes.
While the salmon is cooking prepare the sauce. Cut 1 of the grapefruits into sections by cutting off the top and bottom of the fruit, then standing it on 1 end, cut down the skin to remove the pith and peel. Then, with a paring knife, remove each segment of fruit from its casing and cut the segments in half. Set the segment pieces aside. Juice the other grapefruit and set the juice aside.
In a medium skillet, heat the oil over a medium heat. Add the shallot and saute until softened, about 2 minutes. Add the ginger, grapefruit juice, honey, and cayenne pepper and bring to simmer. Cook until sauce is reduced by about half about, 10 minutes. Add lemon juice and season with salt, to taste. Right before serving, toss the grapefruit pieces and basil into the sauce. Put the salmon onto a serving dish. Spoon sauce over the salmon and serve.
Nutritional Analysis Per Serving: Calories 345,
Total Fat 18g, Saturated Fat 3.5g
Monounsaturated Fat 7.3g, Polyunsatured Fat 6g,
Cholesterol 85mg, Sodium 230mg,
Carbohydrates 16g, Protein 29g, Fiber 1g