February 16th, 2010
Recipe By :Randy Pollak
Serving Size : 6 Preparation Time :1:00
Categories : Appetizers Main Dish
Seafood
Amount Measure Ingredient — Preparation Method
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6 ounces crab meat — drained
4 ounces goat cheese with herbs
4 ounces monterey jack cheese with jalapeno peppers — grated
1 ounce parmesan reggiano — grated
1 1/2 tablespoons minced shallot
1 tablespoon Smart Balance Omega Plus Mayonnaise
1 teaspoon worcestershire sauce
1/4 teaspoon tabasco sauce — optional
1/4 cup whole grain cheesesticks — coarsely ground in processor
1 egg — slightly beaten
1 pound shrimp — 16-20/pound
2 egg — beaten
2 tablespoons whole wheat flour
1 teaspoon water
1/3 cup whole grain cheesesticks — coarsely ground in processor
2/3 cup panko
olive oil spray
In a medium bowl, mix the first ten ingredients with a fork; then refrigerate for at least one hour.
Using a sharp knife, split each shrimp down back form head to tail. Remove mud vein if present by washing under cold water. Spray a cookie sheet with olive oil, then place each shrimp onto sheet opened in butterfly fashion. Pat each shrimp with a paper towel to dry. Top each shrimp with about a tablespoon of crab/cheese mixture. In a bowl, beat 2 eggs with 1 teaspoon of water and 2 tablespoons of flour. In another bowl, combine the 1/3 cup of ground cheesesticks with the pankow and mix to combine. Dip each shrimp, crab side down, into beaten eggs; then into pankow mixture, coating evenly. When all the shrimp are coated, spray lightly with olive oil and place into a preheated 450-degree oven. Bake for about 20 minutes or until golden brown. Makes about 18 stuffed shrimp.
Serve 3 shrimp with a vegetable and brown rice for a complete meal.
Start to Finish Time:
“1:30″
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Per Serving (excluding unknown items): 417 Calories; 21g Fat (46.1% calories from fat); 40g Protein; 15g Carbohydrate; 1g Dietary Fiber; 293mg Cholesterol; 602mg Sodium. Exchanges: 1/2 Grain(Starch); 5 Lean Meat; 0 Vegetable; 2 Fat; 0 Other Carbohydrates.
Tags: Appetizers, Main Dish, Seafood, shrimp
Posted in Appetizers, Main Dish, Seafood | No Comments »
October 2nd, 2009
Recipe By :Randy Polllak
Serving Size : 2 Preparation Time :0:10
Categories : Asian Main Dishes
Meats & Poultry
Amount Measure Ingredient — Preparation Method
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1/2 tablespoon olive oil
12 ounces chicken thigh, no skin, R-T-C
1 tablespoon rice flour, brown
1/4 cup low sodium soy sauce
3/4 cup low sodium chicken broth
1 tablespoon fish sauce (Nuoc Mam)
1 teaspoon molasses
1 teaspoon minced garlic
1/4 teaspoon five-spice powder
1 tablespoon chopped cilantro
1 teaspoon chopped basil
1 tablespoon chili paste — optional
1 cucumber — sliced
2 cups brown rice, cooked
Dust chicken thighs with rice flour. In a large sauce pan, heat olive oil; then add chicken thighs. Cook chciken until browned on each side, then add remaining ingredients and simmer for 20-30 minutes or until chicken is completely done. While chicken is cooking, arrange two serving dishes with sliced cucumbers on the edge of the dish and 1 cup of cooked brown rice in the center. At this point you may remove chicken thighs and arrange on top of brown rice. You may also thicken remaining liquid with a small amount of cornstarch slurry. Spoon some sauce over chicken and rice, then serve immediately. I like to serve this with some stir-fried broccoli on the side.
Start to Finish Time:
“0:30″
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Per Serving (excluding unknown items): 446 Calories; 11g Fat (22.7% calories from fat); 23g Protein; 63g Carbohydrate; 5g Dietary Fiber; 41mg Cholesterol; 1486mg Sodium. Exchanges: 3 Grain(Starch); 2 Lean Meat; 2 Vegetable; 1 Fat; 1/2 Other Carbohydrates.
Serving Ideas : This dish goes well with an Asian beer, such as: Sapporo or Tsing Tao.
NOTES : Nutritional values are NOT accurate because you will not consume all of the sauce.
Tags: Asian, healthy eating, Poultry, vietnamese cuisine
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June 30th, 2009
Recipe By :Randy Pollak
Serving Size : 2 Preparation Time :2:20
Categories : seafood
Amount Measure Ingredient — Preparation Method
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1 teaspoon olive oil
2 garlic cloves — minced
2 ginger root slices — minced
2 stalks scallions — sliced
1/2 cup sherry
1/2 cup saki
2 teaspoons honey
1 tablespoon miso paste
1 teaspoon wasabi paste
16 ounces sockeye salmon fillet
Heat olive oil in a small saute pan. Add garlic, ginger, and scallions; cook for 1 minute. Add sherry and saki and bring to a boil. Reduce heat to simmer and add honey, miso, and wasabi; cook for 1 miute to blend flavors. Remove from heat and refrigerate mixture until cooled.. Divide salmon filet into two serving pieces; place in ziploc bag with cooled marinade. Allow to marinate for at least 2 hours. Grill or broil allowing to brown evenly.
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Note: The following nutrition values assume you use consume entire marinade which is unlikely.
Per Serving (excluding unknown items): 614 Calories; 22g Fat (42.0% calories from fat); 50g Protein; 19g Carbohydrate; 1g Dietary Fiber; 141mg Cholesterol; 428mg Sodium. Exchanges: 0 Grain(Starch); 7 Lean Meat; 1/2 Vegetable; 1/2 Fat; 1/2 Other Carbohydrates.
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Tags: fish, grill, healthy recipe, Main Dish, Seafood
Posted in Main Dish | No Comments »