Roasted Salmon and Leeks in Phyllo Packets

As leeks, carrots, and tarragon steam-roast with the fish, the phyllo locks in the flavors and crisps on the outside to form a delicate, crunchy coating. The dish is similar to those cooked en papillote (in parchment), but in this case, the wrapping is edible.

Yield: 4 servings (serving size: 1 packet)

Ingredients

• 1/2 cup (2-inch) julienne-cut leek
• 1/2 cup (2-inch) julienne-cut carrot
• 2 teaspoons minced fresh tarragon
• 1/2 teaspoon salt, divided
• 4 (6-ounce) salmon fillets (about 1 inch thick)
• 1/8 teaspoon freshly ground black pepper
• 12 (18 x 14-inch) sheets frozen phyllo dough, thawed and divided
• Cooking spray
• 2 teaspoons fresh lemon juice, divided
• 4 lemon wedges

Preparation

Preheat oven to 400°.

Cook leek and carrot in boiling water 1 minute; drain. Combine leek mixture, tarragon, and 1/4 teaspoon salt in a small bowl, tossing gently. Sprinkle salmon evenly with remaining 1/4 teaspoon salt and pepper.

Place 1 phyllo sheet on a large cutting board or work surface (cover the remaining dough to prevent drying); lightly coat with cooking spray. Repeat layers twice, ending with phyllo. Gently press phyllo layers together. Lightly coat top phyllo sheet with cooking spray. Arrange 1/4 cup leek mixture along center of 1 short edge of phyllo, leaving a 4-inch border; top with 1 fillet. Drizzle with 1/2 teaspoon juice. Fold long edges of phyllo over fish.

Starting at short edge with 4-inch border, roll up jelly-roll fashion. Place wrapped fish, seam side down, on a baking sheet coated with cooking spray. Lightly coat wrapped fish with cooking spray. Repeat procedure with remaining phyllo, cooking spray, leek mixture, salmon, and juice. Bake at 400° for 15 minutes or until lightly browned, and let stand 5 minutes before serving. Serve with lemon wedges.

Nutritional Information

Calories:

457 (32% from fat)

Lemon and Sage Chicken

Antioxidant compounds in citrus fruits and herbs may reduce the formation of HCA compounds. Here, we leave the skin on for moisture while grilling, then discard.

Yield: 4 servings (serving size: 2 breast pieces or 1 leg and 1 thigh)

Ingredients

• 1 (4-pound) roasting chicken
• 1 tablespoon grated lemon rind
• 1/3 cup fresh lemon juice
• 1/3 cup Sauternes or other dessert white wine
• 1/4 cup minced fresh sage leaves
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1/4 teaspoon freshly ground black pepper
• 2 large garlic cloves, grated
• 1/2 teaspoon salt

Preparation

1. Remove and discard giblets and neck from chicken. Cut the chicken into drumsticks, thighs, and breasts; cut each breast in half crosswise to form 4 breast pieces total. Reserve wings and back for another use.

2. Combine rind and next 7 ingredients (through garlic) in a small bowl, and stir with a whisk. Place juice mixture in a large zip-top plastic bag. Add chicken to bag; seal and marinate in refrigerator 1 hour. Remove chicken from bag, and discard marinade. Sprinkle chicken evenly with salt.

3. Prepare grill to medium-high heat. After preheating, turn the left burner off (leave the right burner on), or arrange charcoal on one side of grill for indirect heat.

4. Place chicken on grill rack covering right burner; grill over direct heat 15 minutes, turning every 5 minutes. Move chicken to grill rack covering left burner; grill over indirect heat 10 minutes or until a thermometer registers 165°. Discard chicken skin.

Nutritional Information

Calories: 246

Shrimp Diablo

Shrimp Diablo is a recipe that puts out some heat. The fire in this saucy shrimp dish comes from crushed red pepper and chili paste with garlic.

Yield: 4 servings (serving size: 2 cups)

Ingredients

• 8 ounces uncooked angel hair pasta
• 2 teaspoons vegetable oil
• 1 pound peeled and deveined large shrimp
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon bottled minced garlic
• 1 1/2 tablespoons chile paste with garlic
• 1 teaspoon ground cumin
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1/2 cup chopped fresh parsley
• 1/2 teaspoon crushed red pepper

Preparation

Cook pasta according to package directions, omitting salt and fat.

While pasta cooks, heat oil in a large nonstick skillet over medium-high heat. Sprinkle shrimp with salt and black pepper. Add the shrimp to pan, and cook 1 minute on each side or until done. Remove shrimp from pan.

Add garlic to pan; sauté 1 minute. Add chile paste, scraping pan to loosen browned bits. Add cumin and tomatoes; simmer 10 minutes, stirring occasionally. Remove pan from heat. Stir in shrimp, parsley, and red pepper. Toss with pasta.

Calories: 332 (15% from fat)

Allison Fishman, Cooking Light, JUNE 2003

Coleslaw Dressing (creamy sweet tart)

An easy cole slaw dressing, this is enough to dress about 1 medium head of shredded or chopped cabbage.

Ingredients:

• 1 1/4 cup mayonnaise
• 1/3 cup sugar
• 1/4 cup cider vinegar
• 1/4 teaspoon celery seed
• 1/2 teaspoon Creole seasoning or seasoned salt
• 1/4 teaspoon black pepper
• salt, to taste

Preparation:

Combine all ingredients in a jar; shake well. Refrigerate for about an hour; dress shredded cabbage.

Wild Rice Chicken Soup

This is a South Beach Diet Recipe


Serves 6 (1 1/3 cup servings)

INGREDIENTS
1/2 cup wild rice
2 cups water
1/2 cup long grain brown rice
2 14 ounce cans chicken broth
4 cloves garlic minced (2 tsp minced)
4 cups chopped fresh tomatoes or two 14 12 ounce cans diced tomatoes undrained.
2 cups chopped cooked chicken breast
1 cup finely chopped zucchini
1/4 tsp fresh ground black pepper
1 TBL chopped fresh thyme
1 TBL Madeira or dry sherry (optional)

PREPARATION
Rinse wild rice well; set aside.
In a large saucepan bring the water to boiling. Add uncooked wild rice and brown rice. Return to boiling; reduce heat. Cover an simmer for 40-45 minutes or until rice is tender an most of the liquid is absorbed. Remove from heat; set aside.

Meanwhile in 4 quart utch oven combine chicken broth and garlic; bring to boiling. Stir in tomatoes, chicken, zucchini and pepper. Return to boiling; reduce heat. Cover and simmer for 5 minutes. Stir in cooked rice, thyme an if desired, Madeira. Heat through

CALORIES: 218

Chicken Cordon Bleu

This lightened version of Chicken Cordon Bleu remains tres dé licieuse despite a modest amount of butter. Fix mashed potatoes and a side of green beans while the chicken bakes.

Yield: 4 servings (serving size: 1 rolled chicken breast half)

Ingredients

• 1/4 cup fat-free, less-sodium chicken broth
• 5 teaspoons butter, melted
• 1 large garlic clove, minced
• 1/2 cup dry breadcrumbs
• 1 tablespoon grated fresh Parmigiano-Reggiano cheese
• 1 teaspoon paprika
• 4 (6-ounce) skinless, boneless chicken breast halves
• 1/4 teaspoon salt
• 1/4 teaspoon dried oregano
• 1/4 teaspoon freshly ground black pepper
• 4 thin slices prosciutto (about 2 ounces)
• 1/4 cup (1 ounce) shredded part-skim mozzarella cheese
• Cooking spray

Preparation

Preheat oven to 350°.

Place broth in a small microwave-safe bowl; microwave at high 15 seconds or until warm. Stir in butter and garlic. Combine breadcrumbs, Parmigiano-Reggiano, and paprika in a medium shallow bowl; set aside.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and pound each to 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of chicken with salt, oregano, and pepper. Top each breast half with 1 slice of prosciutto and 1 tablespoon mozzarella. Roll up each breast half jelly-roll fashion. Dip each roll in chicken broth mixture; dredge in breadcrumb mixture. Place rolls, seam side down, in an 8-inch square baking dish coated with cooking spray. Pour remaining broth mixture over chicken. Bake at 350° for 28 minutes or until juices run clear and tops are golden.

Calories: 297

Pork Saltimbocca with Polenta

Traditional saltimbocca is made with thin slices of pounded veal, but lean pork chops update the recipe and provide more flavor. The butternut overtones of fontina cheese are also a pleasant addition. Top with a whole sage leaf for a handsome presentation.

Yield: 6 servings (serving size: 1 stuffed chop, about 4 teaspoons sauce, and 1/2 cup polenta)

Ingredients

• Pork:
• 6 (4-ounce) boneless center-cut loin pork chops, trimmed
• 6 very thin slices prosciutto (about 2 ounces)
• 6 large fresh sage leaves
• 1/3 cup (about 1 1/2 ounces) shredded fontina cheese
• 1/4 teaspoon freshly ground black pepper
• 1/8 teaspoon salt
• 2 tablespoons all-purpose flour
• 1 tablespoon olive oil
• 1/2 cup dry white wine
• 1 cup fat-free, less-sodium chicken broth
• 1 tablespoon thinly sliced fresh sage
• Polenta:
• 2 cups 2% reduced-fat milk
• 1 (14-ounce) can fat-free, less-sodium chicken broth
• 1 cup instant polenta
• 1/2 teaspoon salt

Preparation

To prepare pork, place each chop between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Arrange 1 prosciutto slice over each chop; top with 1 sage leaf and about 1 tablespoon cheese. Fold chops in half to sandwich filling, and secure with wooden picks. Sprinkle both sides of chops with pepper and 1/8 teaspoon salt. Place flour in a shallow dish; dredge stuffed chops in flour.

Heat oil in a large nonstick skillet over medium-high heat. Add chops; cook 3 minutes on each side or until done. Remove from pan; cover and keep warm.

Add wine to pan, scraping pan to loosen browned bits; cook until reduced to 1/4 cup (about 2 minutes). Add 1 cup broth; bring to a boil. Cook until reduced to 1/2 cup (about 5 minutes). Stir in 1 tablespoon sage. Reduce heat to medium. Return chops to pan; cook 2 minutes or until thoroughly heated, turning once.

To prepare polenta, bring milk and 1 can broth to a boil. Gradually stir in polenta and 1/2 teaspoon salt. Cover, reduce heat to medium-low, and cook 2 minutes. Serve polenta immediately with chops and sauce.

Calories: 404

Barley Minestrone Soup

This recipe is from South Beach Diet--phase 2
It smells very savory while cooking and is a very tasty soup when done.
SERVES 6

Ingredients:
2 TBL extra virgin olive oil
2 cups chopped onion
6 cloves garlic minced (1 TBL bottled minced garlic)
1 TBL chopped fresh rosemary
1 cup sliced celery
1 cup chopped cooked ham
3/4 cup regular barley (not quick cooking) rinsed
8 cups reduced sodium chicken broth or stock
1 1/2 cups sliced carrot
2 TBL chopped fresh flat leaf parsley
2 tsp fresh marjoram
2 tsp fresh oregano
1 TBL fresh lemon juice
2 TBL shredded Parmesan Cheese
cracked or freshly ground black pepper

PREPARATION
In a 4-6 quart dutch oven, heat oil.
Add onion, cook until lightly golden brown, stirring occasionally.
Add garlic and rosemary--cook 1 minute.
Add Celery, ham and uncooked barley--cook for 4 minutes stirring occasionally.
Add broth--bring to boil, reduce heat. Cover and simmer 15-20 minutes until barley is tender.
Stir in the lemon juice. Sprinkle servings with Parmesan cheese and black pepper.

You can omit the ham--use vegetarian stock and use the rind of parmesan cheese to flavor the broth. (don't eat the rind--just use it for flavor.) I keep old cheese rinds in a baggy in the freezer for this purpose.

CALORIES: 212 per serving.

Hot Chocolate Fudge Cakes

These hot-from-the-oven desserts are ideal for a holiday celebration and can mostly be made up to two days ahead.

Yield: 10 servings (serving size: 1 cake)

Ingredients

• 3.4 ounces all-purpose flour (about 3/4 cup)
• 2/3 cup unsweetened cocoa
• 5 teaspoons instant espresso powder
• 1 1/2 teaspoons baking powder
• 1/4 teaspoon salt
• 1/4 cup unsalted butter, softened
• 2/3 cup granulated sugar
• 2/3 cup packed brown sugar
• 1 cup egg substitute
• 1 1/2 teaspoons vanilla extract
• 1 (2.6-ounce) bar dark (71% cocoa) chocolate (such as Valrhona Le Noir Amer), finely chopped
• 2 tablespoons powdered sugar

Preparation

1. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Sift together flour, cocoa, espresso powder, baking powder, and salt.

2. Place butter in a large bowl; beat with a mixer at medium speed 1 minute. Add granulated and brown sugars, beating until well blended (about 5 minutes). Add egg substitute and vanilla, beating until well blended. Fold flour mixture into sugar mixture; fold in chocolate. Divide batter evenly among 10 (4-ounce) ramekins; arrange ramekins on a jelly-roll pan. Cover and refrigerate 4 hours or up to 2 days.

3. Preheat oven to 350°.

4. Let ramekins stand at room temperature 10 minutes. Uncover and bake at 350° for 21 minutes or until cakes are puffy and slightly crusty on top. Sprinkle evenly with powdered sugar; serve immediately.

Calories:

260

Pork Medallions with Apricot-Orange Sauce

Yield: 4 servings (serving size: 2 pork slices and 1/4 cup sauce)

Ingredients

• 1 tablespoon olive oil, divided
• 1 (1-pound) pork tenderloin, cut into 8 (1-inch-thick) slices
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup thinly sliced onion
• 1/2 cup dried apricots, sliced
• 1/2 cup fat-free, less-sodium chicken broth
• 2 tablespoons fresh orange juice
• 2 teaspoons bottled minced garlic
• 1/8 teaspoon black pepper
• 1 tablespoon chopped fresh flat-leaf parsley

Preparation

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle pork evenly with salt and 1/4 teaspoon pepper. Add pork to pan; cook 3 minutes on each side or until browned. Remove from pan; keep warm.

Heat remaining 1 teaspoon oil in pan. Add onion to pan; sauté 3 minutes or until tender. Stir in apricots, broth, juice, garlic, and 1/8 teaspoon pepper; bring to a boil. Cook 2 minutes or until slightly thickened. Remove from heat; stir in parsley. Serve sauce with pork.

Calories:

236

Golden Winter Soup

Leeks and potatoes provide the base for this hearty vegetable soup, and butternut squash adds a hint of sweetness. Gruyère toasts add a salty note.

Yield: 8 servings
Ingredients

* 2 tablespoons butter
* 5 cups (1/2-inch) cubed peeled butternut squash (about 1 1/2 pounds)
* 2 cups (1/2-inch) cubed peeled russet potato (about 12 ounces)
* 1 teaspoon kosher salt
* 1/2 teaspoon freshly ground black pepper
* 2 cups sliced leek (about 2 medium)
* 4 cups fat-free, less-sodium chicken broth
* 1 cup half-and-half
* 12 ounces baguette, cut into 16 slices
* 3/4 cup (3 ounces) shredded Gruyère cheese
* 3 tablespoons chopped chives
* Freshly ground black pepper (optional)

Preparation

Preheat broiler.

Melt butter in a large Dutch oven over medium-high heat. Add squash, potato, salt, and pepper to pan; sauté 3 minutes. Add leek; sauté 1 minute. Stir in broth; bring to a boil. Reduce heat, and simmer 20 minutes or until potato is tender, stirring occasionally. Place half of potato mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining potato mixture. Stir in half-and-half. Cover and keep warm.

Arrange bread slices in a single layer on a baking sheet; sprinkle evenly with cheese. Broil bread slices 2 minutes or until golden. Ladle 1 cup soup into each of 8 bowls; top each serving with about 1 teaspoon chives. Serve 2 bread slices with each serving. Garnish with freshly ground black pepper, if desired.

Wine note: This is one vegetable soup that can easily handle a lighter red wine. Stick with the French theme and look for bargains from Burgundy, like Louis Jadot Pinot Noir 2005 ($20). This wine has pretty red berry fruit, great balance, and gentle tannins that make it ideal for lower-fat dishes. The underlying earthy, leathery flavors bring out the rustic nuances of the potatoes and squash. —Jeffery Lindenmuth
Nutritional Information

Calories:
329