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Healthy Recipes books needed

k1972pat Posts: 154 Joined: 2003/06/10	2003/11/11, 09:37 AM Does anyone know of any good healthy recepies books I could purchase. My diet is the hardest part to accomplish.. I work out 4 days a week with no problems, but healthy food recepies are hard to come by... Any help would be appreciated.
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/11/11, 02:47 PM Here is a good start... Breakfast Pesto Scramble* 5 oz washed, ready-to-eat, Italian-style salad (6 cups) 1 c egg substitute ¼ c pesto 2 t olive oil 2 T Parmesan cheese Place the lettuce in a microwave-safe bowl and microwave on high for 3 minutes. Place on 2 plates. Mix egg substitute and pesto together. Heat the oil in a medium-size nonstick skillet on high. Reduce the heat to low or remove the pan from the heat; add the egg mixture. Scramble about 1 minute, or until desired doneness. Serve over the lettuce. Sprinkle with Parmesan cheese. ONE SERVING: 279 calories, 18g protein, 10g carbohydrate, 18 g fat (5g saturated), 236mg cholesterol, 147mg sodium, 1g fiber Sweet Pepper and Turkey Omelette* 1 c egg substitute ½ c chopped fresh parsley leaves Black pepper to taste 2 t olive oil 1 medium-size red bell pepper, sliced (2 cups) 1 medium-size yellow bell pepper, sliced (2 cups) 6 oz sliced smoked turkey breast, diced Preheat the broiler. Combine the egg substitute and parsley. Add pepper to taste. Heat a medium-size nonstick skillet on medium high and add the oil. Sauté the bell pepper for 5 minutes. Add the egg mixture and turkey, and let set 2 minutes. Place under broiler, cut in half, slide out of the skillet and serve hot. ONE SERVING: 289 calories, 39g protein, 13g carbohydrate, 8 g fat (2g saturated), 60mg cholesterol, 295mg sodium, 0g fiber Shrimp, Red Pepper, and Tomato Frittata* 2 whole eggs 6 egg whites Black pepper to taste 2 t olive oil 1 medium-size red bell pepper, sliced (2 cups) ½ lb cooked shrimp, cut in half crosswise 1 medium tomato, sliced Preheat the oven to 400 degrees. Lightly beat the whole eggs and the egg whites together in a medium-size bowl, and season with pepper to taste. Heat the oil in a medium-size nonstick skillet on medium. Add the bell pepper and sauté for 3 minutes. Add the shrimp and pour the egg mixture into the skillet, swirling in the pan to cover the hell pepper. Let set for 1 minute. Place the tomato slices on top. Place in the oven for 5 minutes, or until the eggs are set to desired consistency. Divide the frittata between two plates and serve. ONE SERVING: 293 calories, 37g protein, 9g carbohydrate, 12g fat (3g saturated), 1g fiber Spanish Omelette* 2 whole eggs 4 egg whites ½ lb sliced turkey breast, chopped 8 scallions, sliced (1 c) Black pepper to taste 2 t olive oil 1 medium tomato, cubed Preheat the broiler. Whisk the whole eggs and egg whites together in a medium-size mixing bowl. Stir in the turkey and scallions, and season with pepper to taste. Heat the oil in a medium-size nonstick skillet on medium high. Add the tomato, and sauté for 3 minutes. Let set 1 minute, and then place under the broiler for 5 minutes. Divide the omelette in half, slide out of the skillet, and serve on 2 plates. ONE SERVING: 289 calories, 36g protein, 7g carbohydrate, 11g fat (2g saturated), 1g fiber Spinach and Parmesan Omelette* 2 whole eggs 4 egg whites Black pepper to taste 4 c washed, ready-to-eat fresh spinach (5 oz) 2 t olive oil 2 T Parmesan cheese Preheat the oven to 400 degrees. Lightly beat the whole eggs and egg whites together in a medium-size bowl. Season with pepper to taste. Set a medium-size nonstick skillet over medium heat. Add the spinach and sauté 3 minutes, or until wilted. Stir the cooked spinach into the egg mixture. In the same skillet, heat the oil on medium. Pour the egg mixture into skillet, and let set for 1 minute. Sprinkle with Parmesan, and place in the oven for 3 minutes, or until eggs are set to desired consistency. Serve immediately. ONE SERVING: 184 calories, 17g protein, 3g carbohydrate, 11g fat (3g saturated), 1g fiber Lunch/Dinner Smoked Trout Salad with Field Greens* 6 oz washed, ready-to-eat mesclun or field greens (6 cups) ¾ lb smoked trout 2 ½ T walnut pieces (1 oz) 2 t olive oil Black pepper to taste Place the mesclun on individual dishes. Flake trout into ½-inch pieces and place on top of the mesclun. Sprinkle with the walnuts, and drizzle with the oil. Season with pepper to taste and serve. ONE SERVING: 342 calories, 31g protein, 5g carbohydrate, 22g fat (4g saturated), 77mg cholesterol, 60mg sodium, 2g fiber Chopped Salad with Roasted Chicken* 2 celery stalks, chopped into ¼ inch pieces (1 c) 1 medium-size green bell pepper, chopped into ¼ inch pieces (1 c) 10 large red-leaf lettuce leaves, sliced into ¼ inch pieces (4 c) 6 to 8 broccoli florets, chopped into ¼ inch pieces (1 c) ¼ c no-sugar-added oil and vinegar dressing 2 scallions, sliced into ¼ inch pieces (1/4 c) ½ lb roasted chicken breast, skin removed and meat cut into ¼ inch pieces Place the celery, bell pepper, lettuce, and broccoli in a medium-size bowl. Add the dressing and toss. Add the scallions and chicken, and toss again. Divide between 2 plates and serve. ONE SERVING: 401 calories, 40g protein, 14g carbohydrate, 23g fat (4g saturated), 96mg cholesterol, 329mg sodium, 2g fiber Salmon Balsamico on Field Greens* 2 t olive oil ½ lb salmon fillet Black pepper to taste ½ c balsamic vinegar 2 c peeled and diced jicama 4 c washed, ready-to-eat mesclun salad or field greens 2 T no-sugar-added oil and vinegar dressing Heat the oil in a small nonstick skillet on medium high. Rinse salmon and pat dry with a paper towel. Sauté the salmon 3 minutes; turn and brown 3 more minutes, or longer if salmon is more than 1 inch thick. Sprinkle the cooked salmon with pepper to taste, and set aside. Add the vinegar and jicama to the skillet and reduce about 1 minute, or until the liquid is syrupy. Divide the greens between 2 plates and toss with the salad dressing. Place the salmon on top of the greens. Spoon the glaze and jicama cubes on top and serve. ONE SERVING: 365 calories, 30g protein, 16g carbohydrate, 20g fat (3g saturated), 80mg cholesterol, 158mg sodium, 6g fiber Herbed Chicken Caesar Salad* 2 T walnuts (1/2 oz) 6 medium-size garlic cloves, crushed (divided) 2 t dried oregano ¼ t black pepper Grated rind from 1 lemon (1/2 T) 2 T freshly squeezed lemon juice, divided (1 lemon) 2 egg whites ½ lb boneless, skinless chicken breast Olive oil spray 4 anchovies, mashed (optional) 4 t Worcestershire sauce 4 t olive oil 1 small head romaine lettuce, washed and cut into pieces (about 6 c) 4 slices red onion (1/2 c) 2 T Parmesan cheese Preheat the broiler. Line a baking tray with foil. Place the walnuts on tray and broil 1 minute, or until toasted. (Watch carefully to keep from burning). Combine 2 garlic cloves, the oregano, pepper, grated lemon rind, and ½ T of the lemon juice in a small bowl. In a separate bowl, whisk the egg whites lightly until just frothy. Dip the chicken into the egg whites, and then roll in the garlic-lemon mixture. Spray the foil-lined baking tray with olive oil. Place the coated chicken on the baking tray, and broil about 5 inches from the beat for 5 minutes. Turn and broil another 5 minutes. Remove from oven. To make the dressing, place the anchovies, remaining lemon juice, 4 crushed garlic cloves, Worcestershire sauce, and olive oil in the bowl of a food processor and blend thoroughly, scraping the down the sides several times. Alternatively, mix the ingredients together by hand, mashing the anchovies and garlic to blend well. Place the lettuce in a salad bowl and toss with half the dressing. Divide the salad between 2 plates, add the walnuts, and top with onion slices. Sprinkle with Parmesan cheese. Cut chick into thin slices and place on top. Spoon the remaining dressing over the top and serve. ONE SERVING (with anchovies): 442 calories, 48g protein, 11g carbohydrate, 24g fat (5g saturated), 101mg cholesterol, 708mg sodium, 1g fiber Hollywood Cobb Salad* 2 c finely sliced dark green lettuce 1 c finely sliced chicory or curly endive 2 medium tomatoes, cut into large dice (2 c) ½ lb cooked skinless chicken breast, cut into 1-inch cubes ½ small ripe avocado, pitted, peeled, and cubed (1/2 c) 2 T freeze-dried chives 2 T no-sugar-added oil and vinegar dressing Arrange the lettuce and chicory lettuce in 2 shallow bowls or on 2 plates. Arrange the tomatoes, chicken, and avocado in rows over lettuce. Sprinkle with the chives, drizzle with dressing, and serve. ONE SERVING: 360 calories, 37g protein, 11g carbohydrate, 19g fat (3g saturated), 5g fiber Shrimp Scampi* 2 t olive oil 6 medium-size garlic cloves, crushed ½ c dry red vermouth 1 c diced tomatoes ¾ lb large shrimp, shelled and deveined ½ c chopped fresh parsley Several drops hot pepper sauce Black pepper to taste Heat the olive oil in a medium-size nonstick skillet on medium high. Sauté the garlic for a few seconds, then add the red vermouth and tomatoes. Cook 5 minutes. Add the shrimp and parsley, and cook 2 to 3 minutes until the shrimp are pink. Season with hot pepper sauce and pepper to taste. Divide between 2 plates and serve. ONE SERVING: 297 calories, 37g protein, 10g carbohydrate, 8g fat (1g saturated), 260mg cholesterol, 282mg sodium, 0g fiber Asian Ginger Salmon* Olive oil spray ¾ lb salmon fillet Black pepper to taste 2 T low-salt soy sauce 2 T water 2 T chopped fresh ginger Heat a nonstick skillet on medium high, and spray with olive oil. Add the salmon and brown 2 minutes. Turn, pepper the cooked side, then brown the second side for 2 minutes. Lower the heat and sauté for 5 minutes. Combine the soy sauce, water, and ginger in a small bowl. Remove the salmon from skillet, add the soy sauce mixture to the skillet, and cook several seconds. Divide the salmon between 2 plates and spoon the sauce over the salmon. ONE SERVING: 310 calories, 43g protein, 2g carbohydrate, 12g fat (3g saturated), 120mg cholesterol, 714mg sodium, 0g fiber Pan-Glazed Balsamic Chicken* Olive oil spray ¾ lb boneless, skinless chicken breast Black pepper to taste ½ c good quality balsamic vinegar ¼ c pinenuts 1 T Dijon mustard Heat a medium-size nonstick skillet on medium high, and spray with olive oil. Brown the chicken for 3 minutes, turn, and cook for another 3 minutes. Remove from the heat and cover with a lid; let sit for 3 minutes. Remove the chicken to a plate, sprinkle with pepper to taste, and cover with a plate or foil to keep warm. In the same skillet, add the vinegar and pine nuts. Let cook on medium high to reduce – about 30 seconds, or until about half the amount of liquid remains. Add the mustard and mix well to make a smooth glaze. Return the chicken to the skillet, turning to coat both sides with the glaze. Cook another minute, then divide between 2 plates to serve, and spoon any remaining glaze on top. ONE SERVING: 378 calories, 54g protein, 4g carbohydrate, 11g fat (g saturated), 144mg cholesterol, 306mg sodium, 0g fiber Chicken with Fresh Herbs* 2 (6 oz) boneless, skinless chicken breasts 2 T fresh tarragon or 2 t dried 2 scallions, sliced 2 medium-size button mushrooms 2 T non-fat plain yogurt Black pepper to taste Olive oil spray Holding the chicken breast flat with the palm of your hand, make a horizontal slit in each breast. It should be deep enough to form a pocket the length of the chicken breast. In a good processor or by hand, chop the tarragon, scallions, and mushrooms together. Add the yogurt and blend well. Season with pepper to taste. Pepper the inside slits of the chicken. Spoon the herb stuffing into the slit. Gently press the chicken breast together to close the slits. Set a medium-size nonstick skillet over medium-high heat, and spray with olive oil. Brown the chicken breasts for 2 minutes on each side, seasoning each cooked side with pepper. Lower the heat to medium, cover with a lid, and cook 6 more minutes. Serve hot. ONE SERVING: 309 calories, 55g protein, 2g carbohydrate, 10g fat (2g saturated), 144mg cholesterol, 138mg sodium, 0g fiber Steak au Poivre* 2 (5 oz) beef tenderloin steaks 1 T cracked black pepper 4 t olive oil 2 T cognac or brandy 1 T heavy whipping cream Cover the steaks with the cracked pepper, pressing it into the meat with the palm of your hand. Heat the oil in a nonstick skilled on medium high. Brown the steaks for 4 minutes. If the steaks are browning too quickly, reduce the heat to medium. Turn, and brown second side for 2 minutes, or until a meat thermometer registers 140 degrees. Remove the steaks to 2 plates. Add the cognac to the hot pan, scraping up the brown bits as it cooks. Add the cream and mix well. Taste and adjust seasoning if necessary. Spoon the sauce on top of the steaks and serve. ONE SERVING: 376 calories, 30g protein, 2g carbohydrate, 24g fat (8g saturated), 98mg cholesterol, 81mg sodium, 0g fiber Pesto Chicken* ¾ lb boneless, skinless chicken breast ¼ c pesto Black pepper to taste Remove all visible fat from the chicken and pound the breast flat with the palm of your hand or a heavy skillet to about ½ inch thick. Set a nonstick skillet over medium high heat and add the chicken. Brown 2 minutes on each side, seasoning the cooked sides with pepper. Lower the heat to medium and sauté another minute. Spoon the pesto over the chicken. Remove the pan from heat. Cover, and let sit for 1 minute. Divide the chicken and serve. ONE SERVING: 430 calories, 57g protein, 2g carbohydrate, 20g fat (5g saturated), 1g fiber Grilled Scallops Parmigiana* ¾ lb fresh scallops, rinsed ¼ c white wine 2 t olive oil 4 c washed, ready-to-eat fresh spinach ¼ c grated Parmesan cheese Black pepper to taste Preheat the oven to 350 degrees. Place the scallops in a small baking dish just large enough to hold the scallops in one layer. Add the wine, tossing to coat the scallops. Bake for 15 minutes. While the scallops are baking, heat the oil in a medium-size nonstick skillet on medium high. Add the spinach. Sauté 2 to 3 minutes, or until wilted. Spoon onto 2 dinner plates. Remove the scallops from the oven and turn on the broiler. When the broiler is hot, sprinkle Parmesan cheese over the scallops and place under broiler for 1 minute, or until golden. Watch them carefully, as they will brown very quickly. Season with pepper to taste. Spoon over the spinach and serve. ONE SERVING: 286 calories, 37g protein, 9g carbohydrate, 10g fat (3g saturated), 63mg cholesterol, 573mg sodium, 4g fiber Sole Amandine* ¾ lb sole fillet 4 t olive oil Black pepper to taste 2 T slivered almonds 2 T freshly squeezed lemon juice (1 lemon) 2 T freshly chopped parsley (optional) Rinse the sole and pat dry with a paper towel. Heat the oil in a medium size nonstick skillet on medium high. Sauté the fish for 2 minutes on each side. Remove to 2 plates, season with pepper to taste, and cover with foil to keep warm. Add the almonds to the same skillet and sauté until slightly golden, about 1 minute. Sprinkle the fish with lemon juice, almonds, and parsley, and serve. ONE SERVING: 264 calories, 28g protein, 4g carbohydrate, 17g fat (2g saturated), 60mg cholesterol, 98mg sodium, 1g fiber Seared Sesame Tuna* 10 oz fresh tuna steak 2 T sesame seeds 4 t olive oil Black pepper to taste Rinse the tuna and pat dry with a paper towel. Spoon the sesame seeds over both sides of the tuna, pressing the seeds into the fish with the back of a spoon. Heat the oil in a wok or a nonstick skillet on high. When the oil begins to smoke, add the tuna. Brown for 1 minute, then turn. Brown another minute, then lower the heat to medium high. Cook another 3 to 4 minutes. Season with pepper to taste. The tuna should be seared outside and just barely warm inside. Immediately remove from the pan to slow the cooking process. Cut the tuna in half, divide between 2 plates, and serve. ONE SERVING: 353 calories, 36g protein, 1g carbohydrate, 23g fat (4g saturated), 53mg cholesterol, 60mg sodium, 0g fiber Sole in a Pouch* 10 oz thin fish fillet (sole or snapper) 2 (10 in) squares foil Black pepper to taste 1 c sliced mushrooms (3 oz) ½ c diced and drained sun-dried tomatoes ½ t dried thyme ¼ c dry white wine or fat-free, low-salt chicken broth Preheat the broiler. Line a baking tray with foil and place in the oven about 5 inches from the broiler to heat. Place the foil squares on the counter, and center the fish on each piece. Season with pepper to taste. Spread the mushrooms and sun-dried tomatoes over the fish. Sprinkle with the thyme, and pour the wine or chicken broth on top. Fold the edges of the foil together, making sure they are tightly sealed to keep from leaking. Place the packets on a baking tray and broil 15 minutes. Serve the fish in the pouch or remove to plates and spoon the sauce and vegetables on top. ONE SERVING: 213 calories, 31 g protein, 6g carbohydrate, 6g fat (0g saturated), 152mg cholesterol, 169mg sodium, 2g fiber Chicken Parmesan* Olive oil spray ½ lb boneless, skinless chicken breast, visible fat removed Black pepper to taste ½ c no sugar added, nonfat pasta sauce 2 T grated Parmesan cheese Set a medium-size nonstick skillet over medium high heat. Spray with olive oil, and brown the chicken 2 minutes on each side. Season each cooked side with pepper to taste. Add the pasta sauce and simmer for 4 minutes. Sprinkle with Parmesan cheese, cover with a lid, and let sit 1 minute. Divide between 2 plates and serve. ONE SERVING: 248 calories, 39g protein, 4g carbohydrate, 9g fat (3g saturated), 100mg cholesterol, 390mg sodium, 1g fiber Glenn’s Easy Pollo Cubano** 4 boneless, skinless chicken breasts (1 lb total) ½ c fresh lime juice (about 4 large limes) 2 shallots, minced 2 ½ T chopped fresh tarragon 2 ½ T chopped fresh cilantro ½ t salt ¼ t black pepper ½ c dry sherry 1 T red-pepper flakes 3 bay leaves Place chicken breasts in a shallow nonaluminum dish and add ¼ c lime juice. Toss lightly, cover and marinate for 30 minutes in the refrigerator. Drain and reserve marinade. In a small bowl, combine shallots, ½ T tarragon, ½ T cilantro, ¼ t salt and black pepper. Spread 2 t of the mixture at the base of each breast and roll the breasts up. Using two pieces of butcher’s string, one running horizontally and on vertically, tie each breast into a package. In a poacher or straight-sided skillet, combine 1 qt water, remaining ¼ c lime juice, reserved marinade, remaining 2 T tarragon, remaining 2 T cilantro, sherry, red-pepper flakes, cover and poach gently for 20 to 25 minutes, or until the breasts are no longer pink inside. Serves 4. ONE SERVING: 216 calories, 31g protein, 7g carbohydrate, 4g fat, 82mg cholesterol, 346mg sodium Grilled Mustard Chicken** ¼ c Dijon mustard ¼ c coarse-grain (stone-ground) mustard ¼ c German mustard ¼ c white vinegar 1/3 c apple juice 1 ½ T fresh lemon juice ¼ t grated lemon zest 1 shallot, peeled and thinly sliced 1 clove garlic, minced black pepper vegetable oil for brushing grill 4 boneless, skinless chicken breasts (1 lb total) In a shallow nonaluminum dish, combine mustards, vinegar, juices, zest, shallots, garlic, and pepper. Add chicken and turn to coat. Cover and marinate 2 hours in the refrigerator, turning occasionally. Shortly before serving, prepare a charcoal fire or pre-heat a gas grill. Remove chicken from marinade, discard marinade, and cook chicken on a lightly oiled grill for about 3 to 4 minutes per side, or until no longer pink inside. Serves 4 ONE SERVING: 164 calories, 30g protein, 1g carbohydrate, 4g fat, 82mg cholesterol, 123mg sodium Roasted Salmon with Mustard Crust** 4 6 oz salmon steaks, about 1” thick, rinsed and patted dry salt and freshly ground black pepper 3 T Provencal, green peppercorn, or other flavored mustard fresh lemon juice 2 t chopped fresh dill, basil, or parsley for garnish Preheat over to 500 degrees F. Place a large castiron skilled or other heavy-bottomed ovenproof skillet over high heat until smoking. Season salmon steaks with salt and pepper and spread them with 1 ½ T mustard. Place the steaks, mustard-side down, into the dry, smoking skillet and cook them for 2 minutes without turning or touching. Meanwhile, spread remaining 1 ½ T mustard on the top sides of the steaks. Carefully flip them and transfer the entire skillet to the oven. Bake for 6 to 8 minutes, or until flesh is opaque. Remove the skillet from the oven and transfer the steaks to serving plates. Squeeze lemon juice over the steaks and sprinkle them with fresh herbs. Serves 4. ONE SERVING: 245 calories, 36g protein, 1g carbohydrate, 10g fat, 63mg cholesterol, 229mg sodium Thin Salmon Scallops with Herb Dressing** ¼ c fromage blanc or low-fat plain yogurt 1 T fresh lemon juice 2 ½ t olive oil 1 ½ t red-wine vinegar or to taste ¼ t Worcestershire sauce 1 ½ t chopped fresh parsley 1 ½ t chopped fresh chervil or dill ½ t finely chopped fresh basil or ¼ t dried ¼ t finely chopped fresh tarragon or pinch dried salt and freshly ground black pepper 1 lb fillet of salmon, skinned sprigs fresh tarragon, dill or chervil In a small bowl, whisk together fromage blanc or yogurt, 2 T warm water, lemon juice, 1 ½ t oil, red-wine vinegar, Worcestershire sauce, herbs, and salt and pepper to taste. (The sauce can be made ahead, covered and refrigerated for up to 8 hours.) Preheat oven to 500 degrees F. Line a baking sheet with aluminum foil and brush with remaining 1 t oil. Place salmon on a cutting board. With a sharp knife, slice across the grain into ¼-inch thick slices. Lay salmon slices on the baking sheet, making sure that they don’t overlap, and season with salt and pepper. Bake the salmon for 1 ½ to 2 minutes, or just until fish flesh is opaque. Place 1 T sauce over each serving, spreading it out with the back of a spoon. Garnish with sprigs of fresh tarragon, dill or chervil. Serves 4. ONE SERVING: 201 calories, 25g protein, 2g carbohydrate, 10g fat, 45mg cholesterol, 66mg sodium Catfish en Papillote with Lime and Chives** 1 4 oz catfish fillet salt and freshly ground black pepper 1 t butter, softened 2 t chopped fresh chives or scallion tops ½ t fresh thyme or lemon thyme leaves or ¼ t dried 1 sprig flat-leaved parsley 3 thin lime slices Preheat oven to 400 degrees F. Cut a round parchment paper or aluminum foil to a diameter at least 3 inches greater than the length of the fillet. Season fillet lightly on both sides with salt and pepper and place it, with the side that has silvery connective tissue facing down, on one half of the parchment. If the fillet has a thin tail end, fold it under so that the fish has uniform thickness. Spread butter over the surface of the fillet and sprinkle with chives or scallions, thyme and parsley. Arrange lime slices over it. Fold the parchment or foil over the fish and seal: starting at one end, make a series of small, overlapping folds, pressing each one flat to make a border all around, pressing out excess air as you reach the end. Place the packet on a baking sheet and bake for 15 minutes, or until the paper is puffed and lightly browned. Transfer the packet to a plate and cut it open at the table, folding the cut edges under. Serves 1. ONE SERVING: 174 calories, 21g protein, 2g carbohydrate, 9g fat, 76mg cholesterol, 113mg sodium Baked Bluefish au Poivre** 4 4 oz bluefish fillets, skinned 4 T fresh lemon juice 1-2 large cloves garlic, smashed 1 t olive oil salt to taste 1 T cracked black peppercorns 4 parsley sprigs plus more for garnish lemon slices for garnish Preheat oven to 450 degrees F. Place fillets on a 9 by 13 inch baking dish. Spoon 2 T lemon juice over the fillets and rub with garlic and ½ t oil. Season lightly with salt and press 1 ½ t peppercorns into them. Turn over and repeat on the other side, using the remaining 2 T lemon juice, garlic, ½ t oil, salt and 1 ½ t peppercorns. Place a sprig of parsley and a piece of garlic under each fillet. Bake for 8 to 10 minutes per inch of thickness, or until the fish flesh is opaque. Transfer to a platter and spoon on any pan juices. Garnish with lemon slices and parsley sprigs. Serves 4. ONE SERVING: 153 calories, 23g protein, 3g carbohydrate, 6g fat, 44mg cholesterol, 90mg sodium Spicy Grilled Chili Steak** 2 t cumin seeds 2 large cloves garlic, mashed 1 medium-sized onion, thinly slices ¼ c finely minced fresh cilantro 1 T chili powder 1 T finely minced fresh oregano or 1 t dried ¼ c olive oil 3 T fresh lime juice 1 T reduced sodium soy sauce 1 ½ t red-pepper flakes 2 lean shell steaks, about 1 ½” thick, trimmed of fat (3-3 ½ lbs total) oil for brushing grill salt and freshly ground black pepper Roast cumin seeds by placing them in a heavy bottomed, dry skillet over medium heat. Shake the pan back and forth until the seeds become fragrant, about 1 minute. In a small bowl, combine cumin, garlic, onions, cilantro, chili powder, oregano, olive oil, lime juice, soy sauce, and red-pepper flakes and whish until well blended. Place steaks in a heavy plastic bag, pour the oil mixture over them and seal the bag. Place in the refrigerator and marinate overnight, turning the steaks several times in the marinade by turning the bag over every few hours. Prepare a charcoal grill or preheat a gas grill. Remove the steaks from the bag, brushing off most of the marinade. When the coals are white-hot but not flaming, brush the grill with oil and place the steaks over the coals. Grill 4 minutes per side for medium-rare. When steaks are done, season with salt and pepper, transfer to a carving board, and cut crosswise into thin slices. Serves 8. ONE SERVING: 287 calories, 39g protein, 3g carbohydrate, 12g fat, 114mg cholesterol, 143mg sodium -------------- Great people never want it easier, they just want to be better! Ron
kirby00 Posts: 238 Joined: 2002/11/05	2003/11/11, 06:12 PM the moosewood cookbook is my favorite. it is vegetarian, though, so you may want another one to supplement... kirby
k1972pat Posts: 154 Joined: 2003/06/10	2003/11/12, 12:30 AM Thanks for all the information.. I greatly appreciate it.
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/11/12, 11:16 AM I couldn't remember the name of this site, finally found it again. Great stuff...http://www.mrsbishwitskitchen.com/forums/default.asp -------------- Great people never want it easier, they just want to be better! Ron
agamble Posts: 1,029 Joined: 2003/09/22	2003/11/12, 02:28 PM It all sounds GOOD! Thanks bb1
azredhead57 Posts: 1,651 Joined: 2003/04/11	2003/11/12, 02:44 PM Wow, that's a lot of recipes. Thanks Ron. -------------- ~Victoria~ ...There are no shortcuts to any place worth going.--Beverly Sills
laneylou Posts: 277 Joined: 2003/10/21	2003/11/12, 10:53 PM hahhaha ok I'm copying those recipes ! ;) A good book to pick up would be one I'm trying to find of course ... It's called 500 fat free recipes by I believe Sara Schelesinger. Not sure on the spelling of the author's name. I have the 1/2 price book store holding me a copy when it comes in. Hopefully they'll get it soon or I have it on my Christmas list. teehee!
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/11/12, 11:45 PM That site I listed is a very good site for recipes. Breakfast, lunches, dinners, etc. I have gotten some very good ones from it. Also has a discussion board for recipes. -------------- Great people never want it easier, they just want to be better! Ron
laneylou Posts: 277 Joined: 2003/10/21	2003/11/13, 06:39 PM bb1fit No Kidding! Great site! Tons of good recipes for breakfast, lunch, dinner, and snacks and also each one has all of the breakdowns of calories, fats, proteins, and carbs. Thanks!
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/11/14, 12:39 PM Glad to help...I have found some great stuff on there. ============ Quoting from laneylou: bb1fit No Kidding! Great site! Tons of good recipes for breakfast, lunch, dinner, and snacks and also each one has all of the breakdowns of calories, fats, proteins, and carbs. Thanks! ============= -------------- Great people never want it easier, they just want to be better! Ron