Broiled Swordfish with Artichoke Heart-Green Olive Tapenade

Posted on November 1, 2009

Broiled Swordfish with Artichoke Heart-Green Olive Tapenade

This tapenade (a fancy name for a spread) doubles as a delicious dip with crackers. Use it and the Lemon-Oregano Marinade on any type of grilled fish, shellfish, or chicken.

Serves 4

Lemon-Oregano Marinade
1/3 cup freshly squeezed lemon juice
1 tablespoon dried oregano
2 tablespoons minced shallots or 2 garlic cloves, minced
1 tablespoon olive oil or canola oil
1 tablespoon Dijon mustard

1-1/4 pounds swordfish steaks (about 1-1/4-inch thick)

Artichoke Heart-Green Olive Tapenade (makes about ¾ cup)
¾ cup canned artichoke hearts in brine (about 4 hearts) drained
10 pitted green olives (not with pimentos)
2 tablespoons freshly squeezed lemon juice, or to taste
2 tablespoons olive oil or canola oil
1 garlic clove
1 teaspoon ground coriander
Salt and freshly ground pepper, to taste
¼ cup lightly packed fresh cilantro leaves
Canola oil cooking spray or canola oil, for greasing the baking sheet
Salt and freshly ground pepper, to taste

1. Combine all of the marinade ingredients in a bowl, mix, then pour the marinade in to a shallow dish. Add the swordfish and marinate, refrigerated, for at least 30 minutes, or up to 24 hours.
2. For the tapenade, combine all of the ingredients except the cilantro leaves in the bowl of a food processor and process until almost smooth. Add the cilantro and pulse a few times, until the cilantro leaves are chopped but not pureed. If the tapenade is too thick, add 1 tablespoon of water and pulse a couple more times. Adjust seasoning and transfer to a serving bowl. This sauce will be served at room temperature, so set it aside if serving within 1 hour; otherwise, refrigerate and bring it to room temperature before serving. (The tapenade can be made up to 2 days in advance and kept refrigerated.)
3. To broil the fish, preheat the broiler. Line a baking sheet with foil and spray with canola oil cooking spray or grease with canola oil. Place the fish on the foil and season with salt and pepper. Flip the fish and season the other side. Broil the fish for 4 minutes on one side, then flip and broil for 3 to 4 minutes more, or until the fish is cooked through. The cooking time will depend on the strength of the broiler and the thickness of the fish. (Note: When broiling anything, watch the oven carefully to avoid fires.)
4. Transfer the swordfish to a serving platter, and serve immediately with the tapenade on the side.

Cooking Tip: The swordfish steaks can be cooked on an outdoor grill for about 7 minutes total grilling time, on an indoor grill for about 5 minutes total grilling time. They can also be pan fried for about 3 minutes on each side.

Nutrition Highlights: Protein and B vitamins

Approximate Nutritional Information: Serving size: one-quarter broiled swordfish: Calories: 172 cals, 9%; Protein: 28 g, 56%; Total fat: 5.6 g, 9%; Saturated fat: 1.5 g, 8%; Cholesterol: 55 mg, 18%; Carbohydrates: 0 g, 0%; Fiber: 0 g, 0%; Sodium: 273 mg, 11%; Niacin: 14 mg, 69%; Vitamin B6: .4 mg, 23%; Vitamin B12: 2 mcg, 41%; Diabetic Vitamin K: 0 mcg, 0%; Diabetic Exchange: 4 Very Lean Meat, 1 Fat
Approximate Nutritional Information: Serving size: 2 tablespoons artichoke heart-green olive tapenade: Calories: 69 cals, 3%; Protein: 2 g, 3%; Total fat: 5.0 g, 8%; Saturated fat: .6 g, 3%; Cholesterol: 0 mg, 0%; Carbohydrates: 5 g, 2%; Fiber: .9 g, 4%; Sodium: 207 mg, 9%; Vitamin K: 24 mcg, 29%; Diabetic Exchange: 1 Fat
Source: Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love

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Cashew Chicken with Broccoli and Red Bell Peppers

Posted on October 21, 2009

photo09_6

Cashew Chicken with Broccoli and Red Bell Peppers

After making it at least thirty times, I’ve got this dish down to an art. I cut up everything and prepare the sauce in the morning, then it only takes me 10 minutes to cook at the end of the day. My rice cooker makes the rice in 20 minutes…et voila! A hot, healthy, delicious meal is on the table.

Serves 4
Sauce
2 tablespoons lite soy sauce
3 tablespoons water
2 tablespoons hoisin sauce
1 tablespoon seasoned rice vinegar
1 teaspoon cornstarch
1 tablespoon canola oil
1 teaspoon toasted sesame oil
1 large garlic clove, minced
2 tablespoons minced fresh ginger
3 cups broccoli florets
1-1/2 cups sliced red bell peppers
1-1/4 pounds boneless, skinless chicken breasts or tenders, any visible fat removed,
and cut into ½-inch dice
½ cup sliced scallions
1/3 cup chopped cashew nuts, to taste
3 tablespoons chopped fresh cilantro, for garnish (optional)

1. To make the sauce, combine all of the ingredients in a medium bowl and mix; set aside.
2. Heat 1-½ tablespoons of the canola oil and the sesame oil in a large nonstick skillet over medium-high heat. Add the garlic and ginger and sauté for 30 seconds. Add the broccoli and red bell peppers and sauté, stirring occasionally, for 5 minutes, or until crisp-tender; 2 minutes into the cooking time, add 3 tablespoons water to the skillet to prevent the vegetables from sticking. Do not overcook the vegetables. Transfer the vegetables to a serving bowl and cover with foil to keep warm. (Do not rinse the skillet.)
3. Add the remaining 1-½ tablespoons canola to the skillet and heat over medium-high heat. Add the chicken and sauté, stirring occasionally, for 5 minutes. Add the scallions, the sauce, and the cashew nuts and cook, stirring, for 1 minute more, or until the sauce thickens slightly.
4. Transfer the contents of the skillet to the bowl containing the vegetables and gently mix. Adjust the seasoning, garnish with the cilantro, if using, and serve immediately.

Substitutions: The chicken can be replaced by one 15-ounce package of extra-firm tofu. Drain the tofu, pat dry with paper towels, and cut into ½-inch cubes. Sauté according to the directions in Step 3, and proceed as above.

Nutrition Highlights: Protein, vitamins A and C, B vitamins, and magnesium

Approximate Nutritional Information: Serving size: one-quarter cashew chicken with broccoli and red bell peppers: Calories: 320 cals, 16%; Protein: 38 g, 76%; Total fat: 11.1 g, 17%; Saturated fat: 1.8 g, 9%; Cholesterol: 82 mg, 27%; Carbohydrates: 18 g, 6%; Fiber: 4 g, 15%; Sodium: 608 mg, 25%; Vitamin A: 2,608 IU, 52%; Vitamin C: 171 mg, 284%; Niacin: 17 mg, 86%; Vitamin B6: 1 mg, 56%; Magnesium: 96 mg, 24%; Vitamin K: 80 mcg, 100%; Diabetic Exchange: 1 Starch, 5 Very Lean meat, 2 Fat, 1 Vegetable
Source: Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love

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Juicy Turkey Burgers

Posted on August 12, 2009

Juicy Turkey Burgers

An alternative to traditional beef burgers, these juicy patties can be served with or without a bun. I like them with a salad loaded  with fresh herbs and juicy ripe tomatoes. See my vinaigrette recipe.

Makes 4 burgers
1 pound ground turkey
1/2 cup part-skim ricotta cheese
1/2 teaspoon salt
2 teaspoons Worcestershire sauce
2 teaspoons Dijon mustard
1 tablespoon freshly squeezed lemon juice
2 tablespoons chopped fresh cilantro or parsley
1 tablespoon canola oil or canola oil cooking spray

1. Combine all of the ingredients except the canola oil in a bowl and mix until well blended. If the mixture is too pasty or sticky, add 1 tablespoon water. (Note: The consistency should be softer than a burger made with ground beef, but firm enough to hold its shape.) Divide the turkey mixture into 4 portions, form each portion into a patty, and place on a large plate.
2. If pan frying, heat the canola oil in a large nonstick skillet over medium heat. If grilling, before preheating the grill, position a piece of foil over the grill rack and poke holes in it. (This grilling method is used to prevent these burgers from sticking to the grill and falling apart.) Just before cooking the burgers, generously spray the surface of the foil with canola oil cooking spray. Add the burgers to the skillet or grill, and cook on one side for 6 minutes, or until the underside is dark brown. Flip the burgers and cook on the second side for about 6 minutes, or until the center of the burgers is completely opaque and instant-read thermometer inserted into the center (through the side of the burger) reads 165º to 170º  F.
3. Remove from the skillet or grill and serve immediately. These turkey burgers keep 3 days refrigerated. They do not freeze well.

Advance Preparation: The burgers can be formed, covered, and refrigerated up to 4 hours in advance.
Variation: Substitute ground chicken for the turkey.

Nutrition Highlight: Protein

Approximate Nutritional Information: Serving size: one 5-ounce turkey burger: Calories: 316 cals; Protein: 35 g.; Carbohydrates: 3 g.; Fat: 18 g.; Fiber: 0 g.; Sodium: 498 mg.; Diabetic Exchange: Fat 1, Meat-Lean 5
Source: Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be

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