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
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February 21st, 2009
Recipe By :Randy Pollak
Serving Size : 2 Preparation Time :1:10
Categories : Asian Main Dish
Meats & Poultry
Amount Measure Ingredient — Preparation Method
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1 tablespoon low sodium soy sauce
1 tablespoon dry sherry
1/2 teaspoon molasses
1/2 teaspoon five-spice powder
1/2 teaspoon granulated garlic
1 teaspoon chili paste
1 green onion — chopped
1 tablespoon olive oil
8 ounces lamb — cut in 3/4″ pieces
1/2 red onion — sliced
1/2 poblano pepper — sliced
1/2 cup tomatoes — chopped
1/2 teaspoon cumin
12 ounces broccoli florets
1 green onion — chopped
Combine the first seven ingredients in a bowl, then toss with lamb pieces in a zip-loc bag. Place in refrigerator for at least one hour.
Heat olive oil in wok over high heat until smoking. Add marinated lamb and cook until caramelized. Add red onions and poblano peppers; cook until tender, then add tomatoes and cumin; cook for about one minute longer. Remove from wok unto serving dish. Deglazed wok with a couple of tablespoons of water or chicken stock, then add broccoli and cook/steam until tender. Return lamb to wok and toss with broccoli, then divide into serving dishes. Garnish with chopped green onion.
Start to Finish Time:
“1:30″
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Per Serving (excluding unknown items): 399 Calories; 27g Fat (59.2% calories from fat); 22g Protein; 19g Carbohydrate; 7g Dietary Fiber; 63mg Cholesterol; 422mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 3 1/2 Vegetable; 4 Fat; 0 Other Carbohydrates.
Serving Ideas : Serve with steamed brown rice.
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Tags: Asian, healthy eating, lamb, meat
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January 5th, 2009
Recipe By :Randy Pollak
Serving Size : 4 Preparation Time :0:30
Categories : Main Dish Seafood
Soups and Stews Spanish
Amount Measure Ingredient — Preparation Method
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2 tablespoons extra virgin olive oil
1/2 medium red onion — chopped
4 cloves garlic — chopped
1/3 cup white wine — optional
4 cups Swanson Natural Goodness Chicken Broth
1/4 teaspoon saffron threads
1/4 teaspoon smoked paprika
2 chile de arbol — split in half
1 bay leaf — crumbled
1 sausage Goya Chorizo — thinly sliced
1 pound frozen mixed seafood*
1/4 pound prosciutto — chopped
2 stalks green onion — chopped
6 ounces Hormel Natural Choice Grilled Chicken Strips — diced
2 cups cooked brown rice
1/2 cup frozen peas
2 tablespoons chopped parsley
lemon wedges for garnish
Heat olive oil in a large pan or wok over moderate heat. Add onions and garlic to pan and cook until onions begin to turn translucent (about 1-2 minutes); then add white wine and reduce slightly. Add chicken broth, saffron, paprika, chiles, bay leaf and chorizo; bring to a boil then reduce heat and simmer for about 5 minutes. Add frozen seafood and continue to heat until mixture returns to a simmer and seafood is heated through (about 5 minutes more). Add prosciutto, green onion, diced chicken, rice, and peas. Heat for another 5 minutes or until all ingredients are heated through. Add parsley and stir, then divide into serving dishes. Garnish with lemon.
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Per Serving (excluding unknown items): 382 Calories; 14g Fat (34.4% calories from fat); 27g Protein; 34g Carbohydrate; 4g Dietary Fiber; 55mg Cholesterol; 1720mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1 1/2 Fat.
NOTES : *Frozen mixed seafood is available in most seafood sections of supermarkets (even Walmart). It usually consists of shrimp, calamari, octopus, and clams. If you cannot find it, you make your own using just about any shrimp and other shellfish combo you prefer.
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Tags: healthy eating, Spanish soup
Posted in Soups & Stews, Spanish or Mexican | No Comments »