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Introduction - Low Carb Cooking Directions With 350 Recipes

A low-carb, moderate-protein, high-fat diet that induces the metabolic condition known as ketosis in humans is the simplest definition of a ketogenic diet.

The effectiveness of this diet in assisting with weight reduction and lowering risk factors for diabetes, heart disease, stroke, Alzheimer's, epilepsy, and other conditions has been demonstrated by several studies and researchers. However, one of the most well-known advantages of a low-carb diet is that it facilitates quick and efficient weight loss.

TABLE OF CONTENTS

Herbed Yogurt Cheese

Marinated Yogurt Cheese

Mediterranean Grilled Vegetable Soup

Roasted Tomato Soup

Baked Halibut with Salsa Verde

Cumin-Crusted Sea Bass

Fillet of Sole with Spinach & Tomatoes

Mediterranean Roasted Fish

Mustard-Crusted Salmon

Pan-Grilled Salmon Fillets with Tomato & Tarragon

Ratatouille of Roasted Vegetables

Scampi with Broccoli

Spicy Halibut with Tomatoes & Olives

Swordfish Kebabs

Tuna & Artichoke Salad

Tuna & Tomatoes Provençale

Warm Salad of Thyme-Crusted Tuna & Arugula

Asparagus Tips

Braised Green Beans & Tomatoes

Broccoli with Caramelized Shallots

Grilled Red Onions

Asparagus

Eggplant

Fennel

Shallots

Sautéed Cherry Tomatoes with Chives

Savoy Cabbage with Peppers

Sesame Green Beans

Sicilian-Style Broccoli

Wilted Greens with Garlic

Wilted Spinach

Halibut with Herbs & Capers

Chicken Braised with Lemon, Fennel & Black Olives

Chicken Cutlets with Herbs de Provence & Apple Compote

Jerk Chicken Breasts

Zucchini Frittata

Sesame-Soy Dressing

Sugar Snap Salad

Cheesy Frittata

Light Spinach Frittata with Tomato Salsa

Easy Asparagus and Mushroom Omelet

Western Egg White Omelet

Vegetable Quiche Cups To Go

Chicken-Pistachio Salad

Crab Cobb Salad

Mixed Greens with Crabmeat Salad

Gazpacho

Balsamic Chicken

Gingered Chicken Breast

Marinated Flank Steak

Broiled Flank Steak

Marinated London Broil

Grilled Steak with Grilled Tomato Relish

Grilled Salmon with Rosemary

Orange Roughy in Scallion and Ginger Sauce

Bacon Wrapped Shrimp

Fish Kabobs

Grilled Mahi Mahi

Oven-Roasted Vegetables

Roasted Eggplant and Peppers

Spinach-Stuffed Mushrooms

Surprise South Beach Mashed “Potatoes”

Stewed Tomatoes and Onions

Broiled Tomatoes

Broiled Tomato with Pesto

Cilantro Mayonnaise

Lemon Zest Ricotta Crème

Almond Ricotta Crème

Vanilla Ricotta Crème

Vegetable Dip

Mocha Ricotta Crème

Florentine-Style T-Bone

Poached Salmon Spinach Salad

Jamaican Jerk-Kabobs

Tuscan Fish Stew

Walnut Chicken Breast Stir Fry

Cucumber Salad

Broiled Lamb Chops with Mint Pesto

Tuna Steak with Tomatoes and Olives

Lime Zest Ricotta Crème

South Beach Chopped Salad with Tuna

Raspberry Chicken Breast with Fresh Herbs

Meat Loaf

Lemon Couscous Chicken

Roast Beef Wrap

Chocolate dipped apricots

Spinach-Stuffed Salmon Fillets

Pan-Roasted Steak and Onions

Chopped-Dipped Strawberries

Grilled Yellow fin Tuna With White Bean And Oregano Salad

Cottage Cheese Puffs ~ PHASE 2

Low-Fat Cottage Cheese Omelet

Greek Salad

Italian Style Spaghetti Squash

Oriental Pineapple Chicken

Chicken Honey Nut Stir Fry

Low-Carb Grilled Pork Chops with Chive Cream

Layer Salad

Broccoli Salad

Cinnamon Crispas!

Coconut Milk Pudding

Quickie Dessert

Decadent Brownie Bites

Turkey Roll-Ups ~ ALL PHASES

Apple Walnut Chicken Salad ~ PHASE 2

Oriental Cabbage Salad ~ ALL PHASES

Edamame Salad~ ALL PHASES

Spinach Salad with Strawberry Poppyseed Dressing ~ PHASE 2

Almost Chili’s Lettuce Wraps

Egg White Omelet With Herbs And Mushrooms~ ALL PHASES

FRITTATA

Fast Frittata ! ALL PHASES

OATMEAL PANCAKE ~ PHASE 2

White Chili ~ ALL PHASES

Meatloaf ~ PHASE 2

Poached Salmon with Dill Sauce ~ ALL PHASES

Broiled Seafood Kabob ~ ALL PHASES

Salsa Chicken

Sweet Cranberry Spinach Salad ~ PHASE 2

Spinach Stuffed Mushrooms

Asparagus with Lemon-Mustard Sauce ~ PHASE 1

Awesome Almond Cookies ~ PHASE 1

Balsamic Glazed Vegetables ~ PHASE 1

Beef and Onion Stir-Fry ~ PHASE 1

Black Bean Vinaigrette ~ PHASE 1 {Crockpot Recipe}

Caponata ~ PHASE 1

Cauliflower Casserole

Cheesy Spaghetti Squash ~ PHASE 1

Chicken Sauté with Riesling ~ PHASE 1

Chinese Braised Chicken ~ PHASE 1 {Crockpot Recipe}

Chinese Relish:

Chocolate Flax Seed Muffins ~ PHASE 1

Creole Shrimp with Rémoulade Sauce ~ PHASE 1

Cottage Cheese Salad with Feta and Nuts ~ PHASE 1

Dessert Crepes ~ PHASE 1

Drunken Shrimp ~ PHASE 1

Easy Black Bean Soup ~ PHASE 1

Fake French Toast ~ PHASE 1

Fish in White Wine ~ PHASE 1

Garbanzo Crockpot Dinner ~ PHASE 1 {Crockpot Recipe}

German Beef Salad ~ PHASE 1

Grilled Chicken Salad ~ PHASE 1

Grilled Fresh Tuna w/ Marinade ~ PHASE 1

Grilled Shrimp Italiano ~ PHASE 1

Grilled Shrimp Skewers ~ PHASE 1

Harvest Pork Chops ~ PHASE 1

Herb-Marinated Beef with Summer Vegetables ~ PHASE 1

Herb-Stuffed Turkey Breast ~ PHASE 1 {Crockpot recipe}

Italian Roll-Ups ~ PHASE 1 {Crockpot Recipe}

Jello Chiffon ~ PHASE 1

Lemon Balsamic Rosemary Skewered Vegetables ~ PHASE 1

Lemon Parsley Sauce ~ PHASE 1

Mocha Ricotta Crème ~ PHASE 1

Reuben Roll-ups ~ PHASE 1

Roasted Asparagus with Scrambled Eggs ~ PHASE 1

Roasted Chickpeas ~ PHASE 1

Salmon-Stuffed Mushrooms ~ PHASE 1

Sautéed Mussels with Basil and White Wine ~ PHASE 1

Shrimp With Peppers ~ PHASE 1

Simple Pizza Sauce ~ PHASE 1

South Beach Rolladens ~ PHASE 1

Southwestern Chicken with Pepper and Bean Salsa ~ PHASE 1

Spicy Bean and Sausage Soup ~ PHASE 1

Spinach Almond ~ PHASE 1

Steak Salad ~ PHASE 1

Tomato Basil Fritatta ~ PHASE 1

Tomato, Onion & Cucumber Salad ~ PHASE 1

Tuna Frittata Quiche ~ PHASE 1

Tuscan Chick Peas ~ PHASE 1

Vegetable "Nachos" ~ PHASE 1

Warm Spinach Salad w/Seared Scallops and Roasted Pepper Vinaigrette ~ PHASE 1

Zucchini Puffs ~ PHASE 1

Mediterranean Stuffed Chicken ~ PHASE 2

Mediterranean Vegetable Spread ~ PHASE 2

Antipasto Platter

Apple Stuffed Chicken Breast ~ PHASE 2

Apricots

Artichoke and Tomato Chicken

Artichokes with Basil Mayonnaise

Artichokes with Yogurt Mustard ~ PHASE 2

Yogurt Mustard

Asparagus and Seared Shrimp with Lemon Pepper Vinaigrette

Asparagus Roll-Up ~ PHASE 2

Asparagus Salad ~ PHASE 2

Asparagus with Garlic Cream

Asparagus with Parmesan Crust

Avocado Dressing

Avocado and Tomato Salad

Bacon and Cheddar Stuffed Mushrooms

Basic Vinaigrette Dressing

Basil Marinade

Basil Shrimp

Crockpot Beef Stew

Beef Tenderloin with Horseradish-and-Roasted

Black Bean-Jalapeno Mousse ~ PHASE 2 {Crockpot Recipe}

Blackberry Cheesecakes ~ PHASE 2

Blackberry Spinach Salad ~ PHASE 2

Blackened Chicken Salad

Braised Balsamic Chicken

Broccoli and Ham Casserole ~ PHASE 2

Broccoli-Cauliflower Salad

Broccoli Salad with Olives

Broiled Herb Butter Chicken

Brown Rice with Cashews and Herbs ~ PHASE 2

Buffalo Chicken Roll-Ups

California Chicken

Caramelized-Onion, Spinach, and Bacon Quiche Cups

Cauliflower "Potato" Salad

Chardonnay Mushrooms ~ PHASE 2

Cheesecake

Cheesecake Squares ~ PHASE 2

Cheese Puffs

Chicken Breasts Stuffed w/ Dried Tomatoes and Basil

Chicken Cheese Dip

Chicken Creole w/ Chili Cream Sauce

Chicken Feta ~ PHASE 2

Chicken Marsala Florentine ~ PHASE 2

CHICKEN NUGGETS

Chicken Rollups ~ PHASE 2

Chicken-Stuffed Poblanos

Chicken with Lemon-Caper Sauce

Chickpeas with Lemon

Chili-Lime Chicken Kabobs

Chipotle-Lime Dip with Scallions ~ PHASE 2

Chocolate Tofu Cheesecake ~ PHASE 2

Chop-Chop Chicken Salad

Chopped-Dipped Strawberries

Cilantro Cream Sauce ~ PHASE 2

Citrus-Marinated Salmon ~ PHASE 2

Confetti Salad with Ranch Dressing

Cottage Cheese Spinach Chicken

Couscous-Stuffed Red Bell Peppers ~ PHASE 2

Crab-Cheese Dip

Crab Meat Mousse

Cream and Ginger Pasta ~ PHASE 2

Cranberry Chicken Salad ~ PHASE 2

Cream Cheese Dip ~ PHASE 2

Cream Cheese Olive Spread ~ PHASE 2

Creamy Classic Coleslaw

Coriander-Crusted Halibut with Mustard Spinach Sauce

Crowned Cauliflower

Cucumbers in Butter and Cream ~ PHASE 2

DECADENT FUDGE BROWNIES

Dijon Pasta Salad ~ PHASE 2

Dill Dip

Easy Broccoli with Cream Cheese Sauce

Easy Mushroom Sauté

EGGS BENEDICT

Feta Cheese and Bacon Stuffed Breasts

Feta-Mint Dip with Yogurt ~ PHASE 2

Fiesta Chicken - Crockpot Recipe

Filet Mignon With Mushroom-Wine Sauce

Fish in a Bag

French Silk Pie

Fresh Fruit Dip ~ PHASE 2

Fresh Shrimp with Avocado Dressing ~ PHASE 2

Garlic Broccoli ~ PHASE 2

Garlic-Stuffed Chicken

Greek Chicken

Green Beans with Walnuts

Green Goddess Dip ~ PHASE 2

Green Chile Pie

Grilled Chicken with a Flare

Grilled Chicken with Maple-Pecan Glaze ~ PHASE 2

Grilled Lamb with Mint and Oregano

Grilled Pesto Lamb

Grilled Rib-Eye Steak with Mustard Sauce ~ PHASE 2

Grilled Summer Vegetables with Basil Marinade

Grilled Swordfish Steaks with Lemon and Thyme

Guacamole Dip or Salad Dressing

Ham & Mushroom Terrine ~ PHASE 2

Ham and Pistachio Pasta ~ PHASE 2

Herbed Broccoli Bake

Herbed Cream Cheese Omelet ~ PHASE 2

(Low Sodium) Herb Seasoning Blend

Herb Vinaigrette

Homemade Seasoned Salt

Hot Crab Dip

Hot Spinach and Artichoke Salad

ITALIAN CHICKEN IN FOIL

Italian Eggplant with Garlic

Italian Tuna Pâté

Kasha Varnishes ~ PHASE 2

Lemonade Cheesecake ~ PHASE 2

Lemon Baked Chicken

Lemon Chicken Salad

Lemon Peel Ricotta Cream (p2)

Lemon Pepper Vinaigrette

Lemon Pepper Chicken

LEMON THYME CHICKEN

Lobster Salad in Endive

Marinated Blue Cheese Steak

Marinated Green Beans Almondine

MeatBalls

Monterey Chicken Roll Ups

Mushroom-Cheese Chicken

Mozzarella Cheese with Spinach & Sundried Tomatoes

MUSHROOMS FLORENTINE

Mushroom-Swiss Chicken

Mustard Vinaigrette

No-Pasta Lasagna

Olive Garden Artichoke-Spinach Dip

Olive Garden Hot Artichoke and Spinach Dip

Parmesan and Basil Chicken Salad

Pear, Cucumber, and Walnut Salad ~ PHASE 2

Pecan Chicken Salad on Cucumber Slices

Peppercorn Pork ~ PHASE 2 ~~Crockpot Recipe~~

Pepperoni Chicken Rollups

Pork Chops with Broccoli Rabe

Red Beans and Rice with Salsa ~ PHASE 2

Red Bell Pepper, Spinach, and Goat Cheese Salad with Oregano Dressing

Red Pepper Hummus

Rémoulade Sauce

Roast Duck

Roasted Chicken-Rotisserie

Roasted Eggplant Basil Spread

Roasted Eggplant Purée

Roasted Green Beans with Dill Vinaigrette

Roasted Pepper Roll-Ups ~ PHASE 2

Roasted Red Pepper Chicken ~ PHASE 2

Roast Shrimp with Orange and Rosemary ~ PHASE 2

Rosemary Chicken

Rosemary Chicken with White Beans

Roquefort Dip

Salmon Fillets in Dill-Peperoncini Cream Sauce

Salmon-Stuffed Zucchini

Sauteed Mustard Greens with Garlic

Savory Steak Rub

Seared Peppered Tuna w/ Greens and Vodka Vinaigrette

Sea Scallops Provencale

Scallops in Pesto Cream ~ PHASE 2

Simple Greek Salad

Simple Salad Nicoise

Sirloin Tips and Mushrooms

Sirloin Steak Oreganato

Skillet upside-down Pizza

Sour Cream Dip ~ PHASE 2

Southwestern Chicken

Spinach and Chickpeas with Bacon

Spinach-Cheese Stuffed Chicken

Spinach-Parmesan Stuffed Artichoke Cups

Spinach Salad w/ Fresh Orange Dressing and Pine Nuts

Steamed Asparagus with Tomato-Basil Dip

Strawberry Spinach Salad ~ PHASE 2

String Beans Sesame ~ PHASE 2

Stuffed Celery

Stuffed Chicken Breasts

Stuffed Mozzarella

Stuffed Sirloin Steak

Stuffed Poblano Peppers

Stuffed Yellow Squash ~ PHASE 2

Sugar Free Cherry Cheese Pie ~ PHASE 2

Sugar Free Peanut Butter Caramel Creme

Swiss Beef Broil

Tomato, Mozzarella, and Basil Salad

Tri-Color Salad

Turkey Marsala ~ PHASE 2 {Crockpot Recipe}

Tuna Dip

Vegetables in Mustard Vinaigrette

Vodka Vinaigrette

Warm Greens with Herb Vinaigrette

Wild Mushroom-Smothered Steaks

Ziti with Creamy Gorgonzola Sauce ~ PHASE 2

Herbed Yogurt Cheese

Makes 2 cups

Ingredients

2 cups yogurt cheese made from nonfat yogurt

2 scallions, trimmed and minced

2 Tbsp. chopped fresh parsley plus leaves for garnish

1 Tbsp. chopped fresh basil or 1/2 tsp. dried

1 clove garlic, minced

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

Instructions

In a medium-sized bowl, blend together yogurt cheese, scallions, parsley, basil, garlic, salt and pepper with a wooden spoon. (The cheese may be prepared ahead and stored, covered, in the refrigerator for up to 2 days).

To serve, spread the cheese on crostini and garnish with parsley leaves. Nutritional Information:

24 calories

g fat mono
mg cholesterol

3 g carbohydrate

3 g protein

66 mg sodium

Marinated Yogurt Cheese

Makes 4 small cheeses

Ingredients yogurt cheese from 32 oz. low-fat yogurt 3 Tbsp. olive oil, preferably extra-virgin

3 Tbsp. minced fresh parsley

Tbsp. minced fresh dill
cloves garlic, finely minced

1/2 tsp. dried thyme

1/2 tsp. dried rosemary

1/2 tsp. dried basil

Instructions

Divide yogurt cheese into 4 rounds, shaping patties with your hands.

Place in a wide, shallow bowl. Combine remaining ingredients and pour over cheese. Let stand at room temperature for 1/2 hour; cover and refrigerate overnight. Remove from refrigerator 1/2 hour before serving. Serve with crusty French bread or crackers.

Nutritional Information:

42 calories

2 g fat mono

4 mg cholesterol

3 g carbohydrate

3 g protein

27 mg sodium

Mediterranean Grilled Vegetable Soup

Makes about 5 cups, serves 6

Ingredients

2 red bell peppers, cored, seeded and quartered lengthwise

1 yellow bell pepper, cored, seeded and quartered lengthwise 2 small zucchini (1/2 lb. total), trimmed and quartered lengthwise

1 red onion, peeled and cut into 1/2-inch-thick slices

1 tsp. olive oil

3 large vine-ripened tomatoes (1 1/4 lbs.), cored and chopped

1 clove garlic, peeled

1/2 tsp. dried oregano

1/4 cup shredded basil leaves 1 Tbsp. red-wine vinegar salt & freshly ground black pepper to taste.

Instructions

Prepare a grill or preheat the broiler. Grill or broil bell peppers, skin-side toward the flame, until the skin is blackened, 5 to 10 minutes. Place in a paper bag and set aside for 15 minutes.

Meanwhile, brush zucchini and onion slices with oil and grill or broil until well browned and tender, about 5 minutes. Chop coarsely and set aside.

Peel the peppers. Coarsely chop the yellow pepper and set aside with the reserved zucchini and onions. Place the red peppers in a food processor or blender, along with tomatoes, garlic and oregano; puree until smooth. Transfer to a bowl and stir in 1 cup water, basil, vinegar and the reserved chopped vegetables. Season with salt and pepper. Cover and refrigerate until cool, about 30 minutes. (The soup can be stored, covered, in the refrigerator for up to 2 days.) Nutritional Information:

56 calories

1 g fat mono

0 mg cholesterol

11 g carbohydrate

2 g protein

12 mg sodium

Roasted Tomato Soup

Makes about 5 cups, serves 6

Ingredients

8-10 ripe tomatoes (3 lbs.), cored, halved and seeded

1/2 tsp. olive oil
red onions, chopped

1 clove garlic, minced

3 cups defatted reduced-sodium chicken stock

3 Tbsp. chopped fresh basil

salt & freshly ground black pepper to taste

Instructions

Preheat broiler. Spray a baking sheet with nonstick cooking spray. Place tomatoes on the baking sheet, cut-side down. Broil until skins are blistered, about 10 minutes. Set aside to cool. Slip off skins and chop coarsely.

Meanwhile, in a medium-sized saucepan, heat oil over medium-low heat. Add onions and sauté for 5 minutes. Add garlic and sauté until the onions are very soft, about 5 minutes longer. Stir in tomatoes and cook, stirring, for 1 minute. Transfer the mixture to a food processor or blender and process until smooth; return to the saucepan. Stir in

chicken stock and bring to a boil. Reduce heat to low and simmer for 5

minutes. Remove from heat and stir in basil. Season with salt and pepper. Cover and refrigerate until chilled, at least 1 hour. (The soup can be stored, covered, in the refrigerator for up to 2 days.)

Nutritional Information:

90 calories

2 g fat mono

0 mg cholesterol

16 g carbohydrate

4 g protein

216 mg sodium

Baked Halibut with Salsa Verde

Makes 4 servings

Ingredients

1 1/2 pounds halibut steak

1 teaspoon olive oil, preferably extra-virgin

Salt & freshly ground black pepper to taste

Salsa verde

1/2 tablespoons olive oil, preferably extra-virgin
tablespoons very finely chopped fresh parsley, preferably Italian flat-leaf

1 tablespoon minced shallots

1 1/2 teaspoons capers, rinsed and chopped

1 small clove garlic, minced

1 teaspoon fresh lemon juice

1/2 teaspoon anchovy paste

Instructions To bake halibut:

Preheat oven to 300°F.

Set halibut on a large sheet of aluminum foil, drizzle with oil and season with salt and pepper. Bring together sides and ends of foil and seal into a tent, leaving an air space on top. Transfer tent to a large baking dish or baking sheet. Bake until the interior of the fish is opaque, 15 to 20 minutes.

To make salsa verde:

Combine oil, parsley, shallots, capers, garlic, lemon juice and anchovy paste in a small bowl. Season with salt and pepper.

Divide baked halibut into 4 medallions. Spoon a little salsa verde on top of each portion and serve.

Nutritional Information:

200 calories

9 total fat (1 g sat)

41 mg cholesterol

1 g carbohydrate

27 g protein

0 g fiber

155 mg sodium

Cumin-Crusted Sea Bass

4 servings

Ingredients

1 Tbsp. cumin seeds

1/2 tsp. kosher salt

1/4 tsp. freshly ground black pepper

1 lb. sea bass fillets, skinned and cut into 4 pieces

1/2 Tbsp. olive oil

1-1/2 Tbsp. chopped fresh parsley

Lemon or lime wedges

Instructions

Preheat oven to 375 degrees F.

In a dry skillet, toast cumin seeds over medium heat, stirring, until fragrant, 2 to 4 minutes. Transfer to a bowl to cool.

With a spice grinder or mortar and pestle, grind cumin seeds, salt and pepper into a fine powder. Rub spice mixture on both sides of bass.

In a large ovenproof skillet, heat oil over medium-high heat. Add bass and cook until browned, 2 to 3 minutes per side.

Transfer skillet to oven and bake until fish is opaque in the center, 3 to 7 minutes. Sprinkle with parsley and serve immediately, with lemon or lime wedges.

Nutritional Information:

130 calories

4 total fat (1 g sat)

47 mg cholesterol

1 g carbohydrate

21 g protein

0 g fiber

345 mg sodium

Fillet of Sole with Spinach & Tomatoes

4 servings

Ingredients

12 cups spinach (1 1/4 lbs.), trimmed and washed thoroughly

2 cloves garlic, minced

salt & freshly ground black pepper to taste

1 lb. sole fillets

4 small plum tomatoes, sliced

Instructions

Preheat oven to 400 degrees F. Prepare 4 pieces of parchment paper or aluminum foil for papillotes. Put spinach, with water still clinging to its leaves, into a large pot. Cover; steam the spinach over medium-high heat, stirring occasionally, until just wilted, about 5 minutes. Drain; when cool enough to handle, press out excess liquid.

Chop and place in a small bowl. Stir in garlic. Season with salt and pepper.

Place one quarter of the spinach mixture in the center of one half of each opened paper heart. Lay a sole fillet over the spinach and arrange tomato slices over the sole. Season with salt and pepper. Seal the packages and place them on a baking sheet. Bake for 10 to 12 minutes, or until the packages are puffed. (You may want to open one package to check that the fish is opaque.) Transfer the packages to individual plates; let each diner open his or her own package.

Nutritional Information:

156 calories

2 g fat mono

55 mg cholesterol

9 g carbohydrate

27 g protein

231 mg sodium

Mediterranean Roasted Fish

4 servings

Ingredients

2 tsp. olive oil

1 large onion, thinly sliced

3 Tbsp. dry white or red wine

2 cloves garlic, finely chopped

1 14-oz. can whole tomatoes, drained and coarsely chopped

8 imported black olives, such as Kalamata, pitted and coarsely chopped

1/4 tsp. dried oregano 1/4 tsp. grated orange zest

salt & freshly ground black pepper to taste

1 lb. thick-cut, firm-fleshed fish fillets, such as cod, halibut,

mahi-mahi or monkfish, trimmed of any membrane, cut into 4 portions

Instructions

Preheat oven to 450 degrees. In a large nonstick skillet, heat oil over medium-high heat. Add onions and sauté until lightly browned, about 5 minutes. Add wine and garlic; simmer for 30 seconds. Stir in tomatoes, olives, oregano and orange zest. Season with salt and pepper.

Arrange fish in a single layer in a shallow baking dish and season with salt and pepper. Spoon the tomato mixture over the fish. Bake for about 15 minutes, or until the fish fillets are opaque in the center.

Nutritional Information:

166 calories

9 g fat mono

47 mg cholesterol

21 g protein

116 mg sodium

Mustard-Crusted Salmon

4 servings

Prep time: 20 minutes

Ingredients

1-1/4 pounds center-cut salmon fillets, cut into 4 portions

Salt & freshly ground black pepper to taste

1/4 cup reduced-fat sour cream

2 tablespoons coarse-grained mustard

2 teaspoons fresh lemon juice

4 lemon wedges

Instructions

Preheat broiler. Line a metal pan with foil, then lightly oil or coat it with nonstick spray.

Place salmon pieces, skin-side down, in prepared pan. Season with salt and pepper. In a small bowl, combine sour cream, mustard and lemon juice. Spread evenly over salmon.

Broil salmon, 5 inches from heat source, for 10 to 12 minutes, or until opaque in the center. Serve with lemon wedges.

Nutritional Information:

255 calories

10 total fat (3 g sat)

83 mg cholesterol

1 g carbohydrate

29 g protein

90 mg sodium

Pan-Grilled Salmon Fillets with Tomato & Tarragon

4 servings

Ingredients

1-1 1/4 pounds salmon fillet, skin on (scaling is not necessary), pin bones removed, cut into 4 pieces Salt & freshly ground black pepper to taste

1/2 cup dry white wine

1/3 cup very finely chopped fresh chives

3 sprigs fresh tarragon

teaspoon butter
ripe plum tomatoes, seeded and finely chopped

Fresh chives for garnish

Instructions

Preheat a 12-inch ovenproof skillet (cast iron is fine) for 3 or 4 minutes over medium-high heat. Preheat the broiler, positioning the top rack about 4 inches from the heat.

Place salmon fillets in the skillet, skin-side down, leaving the heat on medium-high. Sprinkle with pepper and cook, undisturbed, for about 6 minutes, or until the salmon flesh turns opaque about halfway up the fish.

Transfer the skillet to the broiler and leave it there for 2 or 3 minutes, just until the salmon browns on top. The salmon should still be moist in the middle.

Meanwhile, in a small saucepan, heat wine over medium heat. Let it simmer for about 1 minute. Add chives, tarragon and butter and stir. When the butter has melted, add tomatoes and cook another 30 seconds. Adjust seasonings with salt and pepper. Remove and discard the tarragon. Spoon the sauce over the salmon. Garnish with chives.

Nutritional Information:

185 calories

8 total fat (2 g sat)

65 mg cholesterol

3 g carbohydrate

23 g protein

1 g fiber

65 mg sodium

Ratatouille of Roasted Vegetables

6 servings, 5 cups

Ingredients

1 large head garlic

12 ripe plum tomatoes, cored, halved and seeded

eggplant (1-1 1/4 lbs.), cut lengthwise into 1/2-inch-thick slices
small zucchini, cut in half lengthwise

2 small summer squash, cut in half lengthwise

1 Spanish onion, cut into 1/2-inch-thick slices

1 large red bell pepper, cut in half lengthwise and seeded

large yellow bell pepper, cut in half lengthwise and seeded

1/4 cup chopped fresh basil

Tbsp. olive oil, preferably extra-virgin

1 Tbsp. chopped fresh thyme

tsp. dried oregano
bay leaves

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

Instructions

Set oven racks at the two lowest levels; preheat to 450 degrees F. Peel away as much of the papery skin from the garlic as possible and wrap the head loosely in aluminum foil. Bake for 30 minutes, or until the garlic is very soft. Let cool slightly.

Meanwhile, lightly coat 2 baking sheets with vegetable oil or spray with nonstick cooking spray. Arrange tomatoes, eggplant slices, zucchini, squash, onions, red bell peppers and yellow bell peppers on the prepared baking sheets. Roast for 20 minutes, turning once, until just tender and browned. Let cool slightly. Reduce oven temperature to 350 degrees F.

Separate garlic cloves and squeeze the soft pulp into a large heavy saucepan or Dutch oven. Slip skins from the tomatoes and peppers. Slice all the vegetables into pieces and add to the garlic. Stir in basil, olive oil, thyme, oregano, bay leaves, salt and pepper. Cover and bake, stirring occasionally, for 30 minutes, or until heated through and thickened. Remove bay leaves. Taste and adjust seasonings, and serve hot or at room temperature.

Nutritional Information:

113 calories

5 g fat mono

0 mg cholesterol

16 g carbohydrate

3 g protein

208 mg sodium

Scampi with Broccoli

4 servings

Prep time: 15 minutes

Start to finish: 15minutes

Ingredients

1 Tbsp. olive oil

1 Tbsp. minced garlic

1/2 tsp. crushed red pepper

1 lb. large shrimp, peeled and deveined

Salt to taste

4 cups fresh broccoli florets

2/3 cup water

2/3 cup bottled clam juice

1/2 tsp. cornstarch

2 Tbsp. chopped fresh basil

Lemon juice to taste

Freshly ground black pepper to taste

Lemon wedges

Instructions

In a large nonstick skillet, heat 1/2 Tbsp. oil over medium-high heat. Add 1/2 Tbsp. garlic and crushed red pepper; cook, stirring, until fragrant, about 1 minute. Add shrimp and season with salt. Sauté until shrimp are pink, about 3 minutes. Transfer to a bowl; set aside.

Add remaining 1/2 Tbsp. oil to skillet. Add broccoli and season with salt. Sauté until bright green, about 1 minute. Add water, cover and cook until broccoli is just tender and water has evaporated, 3 to 5 minutes. Transfer broccoli to bowl with shrimp.

In a small bowl, combine clam juice, remaining 1/2 Tbsp. garlic and cornstarch; stir until smooth. Add to skillet and cook, stirring, over medium-high heat, until thickened, 3 to 4 minutes. Stir in basil and season with lemon juice and pepper. Add reserved shrimp and broccoli and heat through. Serve immediately, with lemon wedges.

Nutritional Information:

185 calories

6 total fat (1 g sat)

175 mg cholesterol

7 g carbohydrate

26 g protein

3 g fiber

285 mg sodium

Spicy Halibut with Tomatoes & Olives

4 servings

Prep time: 15 minutes

Start to finish: 15minutes

Ingredients

1 1/4 lb. halibut or cod fillet, cut into 4 portions

1 tsp. ground cumin

Salt & freshly ground black pepper to taste

10-oz. can diced tomatoes with green chilies

1/4 cup sliced green olives with pimientos

Tbsp. chopped fresh cilantro

1 tsp. olive oil

Instructions

1. Preheat oven to 450°F. Lightly oil a baking sheet or coat it with nonstick spray. Arrange fish, skin-side down, on baking sheet. Season with 1/2 tsp. cumin, salt and pepper. 2. In a small bowl, combine tomatoes, olives, cilantro, oil and remaining 1/2 tsp. cumin. Spoon over fish. 3. Bake fish for 12 to 15 minutes, or until flaky and opaque in the center. Serve immediately.

Make it a meal

Serve with mashed potatoes and peas or black beans and rice.

Nutritional Information:

185 calories

6 total fat (1 g sat)

45 mg cholesterol

3 g carbohydrate

30 g protein

1 g fiber

540 mg sodium

Swordfish Kebabs

4 servings

Ingredients

2 Tbsp. lemon juice

1 Tbsp. olive oil

1 Tbsp. chopped fresh rosemary or 1 tsp. dried

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

1 lb. swordfish steaks, cut into 1 1/4-inch cubes

1 small zucchini or summer squash, sliced into 1/4-inch-thick ovals

Instructions

Prepare a grill. If using wooden skewers, soak eight 10-inch skewers in water for 20 minutes. In a shallow dish, stir together lemon juice, olive oil, rosemary, salt and pepper. Add swordfish and stir to coat well. Cover with plastic wrap and marinate in the refrigerator for 15 minutes. Thread skewers alternately with pieces of swordfish and zucchini or summer squash. Grill the kebabs on a lightly oiled grill rack until the fish is opaque in the center, about 5 minutes per side.

Nutritional Information:

177 calories

8 g fat mono

44 mg cholesterol

2 g carbohydrate

23 g protein

370 mg sodium

Tuna & Artichoke Salad

5 servings

Ingredients

1 12-ounce can (or two 6-ounce cans) solid white tuna in water, drained and flaked

16-ounce can artichoke hearts, drained and chopped

1/4 cup chopped black olives, preferably imported Kalamata

1/3 cup reduced-fat mayonnaise

teaspoons fresh lemon juice

1 1/2 teaspoons chopped fresh oregano or 1/2 teaspoon dried

Instructions

Combine tuna, artichoke hearts, olives, mayonnaise, lemon juice and oregano in a bowl. Nutritional Information:

190 calories

7 g fat mono

29 mg cholesterol

11 g carbohydrate

21 g protein

558 mg sodium

Tuna & Tomatoes Provençale

6 servings

Ingredients

2 cloves garlic, crushed and peeled

1/2 teaspoon salt, preferably kosher

2 tablespoons olive oil, preferably extra-virgin

2 tablespoons balsamic or red-wine vinegar

2 tablespoons lemon juice

1/2 teaspoon freshly ground black pepper

2 6-ounce cans solid white tuna in water, drained and flaked

1/2 cup diced roasted red peppers

1/4 cup chopped pitted black olives

1/4 cup chopped fresh basil

1/4 cup chopped fresh chives or scallion greens

2 tablespoons drained capers

4 large vine-ripened tomatoes

Several fresh basil leaves for garnish

Instructions

Mash garlic and salt into a paste; transfer to a large bowl. Add oil, vinegar, lemon juice and black pepper. Whisk until well blended.

Add tuna, red peppers, olives, chopped basil, chives or scallions and capers. Toss gently to combine.

Slice tomatoes 1/2 inch thick and arrange on a serving platter. Sprinkle tuna mixture evenly over tomatoes. Let stand 20 minutes to let flavors meld. Garnish with whole basil leaves just before serving.

NUTRITION BONUS: If you are counting grams of fat, check the tuna label. Albacore tuna can contain anywhere from 1 to 7 grams in 2 ounces, depending on the catch.

Nutritional Information: 120 calories

2 total fat (1 g sat)

28 mg cholesterol

6 g carbohydrate

19 g protein

1 g fiber

620 mg sodium

Warm Salad of Thyme-Crusted Tuna & Arugula

4 servings

Ingredients

2 Tbsp. extra-virgin olive oil

2 Tbsp. balsamic vinegar

1 large shallot, finely chopped

1 clove garlic, minced

Salt & freshly ground black pepper to taste

1 tsp. extra-virgin olive oil

1 lb. tuna steaks, 1 inch thick, cut into 4 portions

3 Tbsp. fresh thyme leaves

6 cups arugula, stems removed

2 ripe plum tomatoes, halved lengthwise, seeded and cut lengthwise into thin strips

1/2 cup fresh basil leaves, slivered

1 Tbsp. fresh mint leaves, slivered

Instructions

To make vinaigrette:

In a small bowl, whisk oil, vinegar, shallot and garlic. Season with salt and pepper. Set aside.

To make salad:

Rub oil all over tuna. Sprinkle tuna generously with salt and pepper. Press about 1 tsp. thyme leaves into each side.

Heat a large heavy skillet (not nonstick) over high heat until very hot. Add tuna and sear until browned and crusted on the bottom, about 2 minutes. Turn tuna over and cook until browned-about 2 minutes more for medium-rare, a few minutes longer to cook through.

Meanwhile, in a large bowl, combine arugula, tomatoes, basil and mint. Toss with reserved dressing. Taste and adjust seasoning.

Slice the tuna into 1/4-inch-thick slices. Divide arugula salad among 4 plates, mounding it to one side. Fan tuna slices around the salad. Serve immediately.

Asparagus Tips

1 cup

Instructions

When buying asparagus, look for firm, bright spears with closed tips. Keep in mind that 1 1/2 pounds of asparagus will feed four people. The delicate asparagus tips cook more quickly than the stalks, which are wrapped in a tough skin. To ensure perfect cooking from end to end, we recommend peeling the stalks: it is time-consuming but worth the trouble. First snap off the woody bottoms. With a paring knife, remove the skin from just below the tip to the base.

Steam: Place spears in a large steamer set in a large pot over simmering water, cover and cook just until tender, about 5 minutes. Steaming produces delicately flavored asparagus with tender bite and a beautiful spring-green color.

Microwave: Lay spears in a large microwavable dish and add 1/4 cup water. Cover with vented plastic wrap. Microwave on high power for 4 to 6 minutes, or just until tender. Microwaving gives the same benefits as steaming, but is a handy method when the stovetop is otherwise occupied.

Roast: On a baking sheet, sprinkle spears with 1 teaspoon olive oil and salt and pepper to taste; toss to evenly coat. Roast at 450°F until lightly browned and tender, 10 to 15 minutes, shaking or tossing once during roasting. Roasted asparagus is not as elegantly pretty as when it is steamed or microwaved, but the high heat caramelizes the vegetable's juices, intensifying the flavor. Nutritional Information:

43 calories

1 total fat (0 g sat)

0 mg cholesterol

8 g carbohydrate

5 g protein

3 g fiber

20 mg sodium

Braised Green Beans & Tomatoes

6 servings

Ingredients

lb. green beans, trimmed
tsp. olive oil

4 cloves garlic, thinly sliced

1 Tbsp. fennel seeds, crushed

1/4 tsp. crushed red pepper

8 ripe tomatoes, peeled, seeded and chopped

Salt & freshly ground black pepper to taste

Instructions

In a large saucepan of boiling salted water, cook green beans until just tender, 3 to 4 minutes. Drain and refresh with cold water.

In a large nonreactive saucepan or Dutch oven, heat oil over medium-low heat. Add garlic and cook, stirring, until fragrant, about 1 minute. Add fennel seeds and crushed red pepper; cook, stirring, for 30 seconds more. Add tomatoes and green beans. Cover and cook, stirring often, until tomatoes form a sauce and beans are soft, about 30 minutes. Season with salt and pepper.

Serve hot or at room temperature.

Nutritional Information:

80 calories

2 total fat (0 g sat)

0 mg cholesterol

14 g carbohydrate

3 g protein

2 g fiber

20 mg sodium

Broccoli with Caramelized Shallots

4 servings

Ingredients

2 Tbsp. walnut pieces

1 1/2 tsp. olive oil

1 cup sliced shallots, thinly sliced (4-5 large shallots) salt & freshly ground black pepper to taste

1 bunch broccoli (1 1/2 lbs.), cut into florets (5 cups)

Instructions

Preheat oven to 450 degrees F. Place walnuts in a pie plate and toast in the oven 5 minutes, or until fragrant. Transfer to a small bowl and set aside.

In a large nonstick skillet, heat oil over medium-low heat. Add shallots and cook, stirring often, to a deep golden brown, about 10 minutes. (Add a tablespoon or two of water if the mixture gets too dry.) Season with salt and pepper; set aside in the skillet.

Meanwhile, cook broccoli in boiling salted water until just tender, 3 to 5 minutes. Drain the broccoli and add it to the shallots in the skillet and toss to combine. Taste and adjust seasonings.

Transfer to a serving bowl and sprinkle with the toasted walnuts.

Nutritional Information:

113 calories

4 g fat mono

0 mg cholesterol

16 g carbohydrate

7 g protein

51 mg sodium

Grilled Red Onions

4 servings

Ingredients

4 red onions

4 tsp. olive oil

salt & freshly ground black pepper to taste

Instructions

Prepare a grill. Peel onions and cut lengthwise into quarters, taking care to cut through the root

Impressum

Verlag: BookRix GmbH & Co. KG

Tag der Veröffentlichung: 05.09.2022
ISBN: 978-3-7554-2019-4

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