ORANGE ROUGHY TOPPED W/ A SWEET & TANGY SALSA

Orange roughy topped with a sweet and tangy salsa.

Prep Time:	2 minutes
Cook Time:	8 minutes

Ingredients

1 medium nectarines , cut into 1/2 inch pieces
1/2 medium cucumber , seeded and cut into 1/2 inch piece
1/2 medium kiwi, peeled , cut into 1/2 inch pieces
2 tbsp fresh chopped green onion
4 1/2 tsp orange juice
1 1/2 tsp white wine vinegar
8 oz orange roughy fillet , about 1 inch thick (fresh or frozen)
1/2 tsp olive oil
1/4 tsp black pepper
1 cooking spray

Directions 1 In small bowl, combine nectarine, cucumber, kiwifruit, green onion, orange juice, and vinegar for the salsa. Cover. Chill until ready to serve.
2 If frozen, thaw fish. Rinse and pat dry using paper towel. Rub oil evenly onto both sides of fish. Sprinkle with pepper.
3 Preheat grill to medium.
4 Coat grill basket with cooking spray. Place fish in prepared grill basket on grill rack. Cook, uncovered, 8 to 12 minutes or until fish flakes easily.
5 To serve, separate fish into pieces and top with nectarine salsa.

Nutrition Facts
Makes 2 servings
Amount Per Serving
Calories	165.9
Total Carbs	13.6 g
Dietary Fiber	2.4 g
Sugars	9.5 g
Total Fat	2.5 g
Saturated Fat	0.2 g
Unsaturated Fat	2.3 g
Potassium	504 mg
Protein	22.6 g
Sodium	93.2 mg
Dietary Exchanges 1/4 Fat, 1 Fruit, 1/4 Vegetable, 3 Very Lean Meat

WATERMELON & CRESS SALAD W/ GRILLED SHRIMP & HEARTS OF PALM

Watermelon and Cress Salad with Grilled Shrimp and Hearts of Palm

Watermelon’s crunch and subtle sweetness provide a nice contrast to the savory, tender shrimp and hearts of palm. Ricotta salata (salted, pressed fresh ricotta) is similar to feta in texture but not as salty.  

Serves 2

5 Tbs. extra-virgin olive oil
1 Tbs. Dijon mustard
2 tsp. finely grated lemon zest
Kosher salt and freshly ground black pepper
8 oz. jumbo shrimp (21 to 25 per lb.), peeled and deveined, tails left intact
3 canned hearts of palm, drained and patted dry (about half a 14-oz. can)
1 Tbs. Champagne vinegar
1 tsp. minced shallot
6 oz. watercress or upland cress, separated into small sprigs, thicker stems trimmed
1/2 cup packed fresh basil, thinly sliced
12 oz. watermelon, thinly sliced into narrow wedges, rind removed, seeded if necessary
3 oz. ricotta salata, crumbled (about 3/4 cup)

---

Prepare a medium-high gas or charcoal grill fire. Meanwhile, in a medium bowl, whisk 1-1/2 Tbs. of the olive oil, 2 tsp. of the mustard, the lemon zest, 1/4 tsp. salt, and 1/4 tsp. pepper. Toss the shrimp in the marinade and let sit for about 10 minutes.

Thread the shrimp onto metal skewers. Toss the hearts of palm with 1/2 Tbs. of the olive oil and 1/4 tsp. each salt and pepper. Grill the shrimp and hearts of palm, flipping once, until they have nice grill marks and the shrimp are just cooked through, about 4 minutes total. When cool enough to handle, halve the hearts of palm lengthwise, and then cut crosswise into thirds. Remove the shrimp from the skewers.

In a small bowl, whisk the remaining 1 tsp. mustard with the vinegar, shallot, and 1/4 tsp. each salt and pepper. Whisk in the remaining 3 Tbs. olive oil in a thin stream. Add more salt and pepper to taste.

In a large bowl, toss the cress and basil with just enough of the dressing to lightly coat. Season to taste with salt. Divide the greens between 2 plates. Top with the watermelon wedges and drizzle lightly with the remaining dressing. Top with the hearts of palm, shrimp, and crumbled ricotta salata.

Serving Suggestions

Serve with Bruschetta with Fig & Walnut Anchoiade.

nutrition information (per serving):
Calories (kcal): 550; 

Fat (g): 44; 

Fat Calories (kcal): 390; 

Saturated Fat (g): 10; 

Protein (g): 28; 

Monounsaturated Fat (g): 27; 

Carbohydrates (g): 14; 

Polyunsaturated Fat (g): 4; 

Sodium (mg): 1780; 

Cholesterol (mg): 160; 

Fiber (g): 3;

LIME AMBROSIA FRUIT CUP

Lime Ambrosia Fruit Cup Recipe

Prep Time: 30 mins

Total Time: 30 mins

Ingredients

• 8 cup(s) fresh fruit, melon, strawberries, seedless grapes, and peaches (cut up)
• 1/2 teaspoon lime peel, finely shredded
• 3 tablespoon lime juice
• 1 tablespoon honey
• 1/2 teaspoon ginger, ground
• 1/3 cup(s) coconut, toasted

Preparation

1. Cut up fresh melon, strawberries, seedless grapes, and peaches to equal 8 cups. Combine 1/2 teaspoon finely shredded lime peel, 3 tablespoons lime juice, 1 tablespoon honey, and 1/2 teaspoon ground ginger; pour over fruit and toss. Top with 1/3 cup toasted coconut just before serving.


SERVES 12
Nutritional Info (Per serving): Calories: 65, Carbs: 14g

HONEY-GLAZED CHICKEN KABOBS

Honey-Glazed Chicken Kabobs Recipe

6 Servings

Prep: 20 min. + marinating Grill: 10 min.

20 10 30

Ingredients

• 2/3 cup reduced-sodium soy sauce
• 2/3 cup honey
• 1/2 cup canola oil
• 1 tablespoon prepared horseradish
• 2 teaspoons steak seasoning
• 2 garlic cloves, minced
• 2 pounds boneless skinless chicken breasts, cut into 1-1/2-inch cubes
• 1 large sweet red pepper, cut into 1-1/2-inch chunks
• 1 large green pepper, cut into 1-1/2-inch chunks
• 1 large onion, cut into 1-1/2-inch wedges

Directions

• In a small bowl, combine the first six ingredients. Pour 1 cup marinade into a large resealable plastic bag; add the chicken. Seal bag and turn to coat; refrigerate for 5-6 hours. Cover and refrigerate remaining marinade.
• Drain and discard marinade. On six metal or soaked wooden skewers, alternately thread chicken and vegetables. Grill, covered, over medium heat for 5-7 minutes on each side or until chicken juices run clear, basting frequently with reserved marinade. Yield: 6 servings.

Nutrition Facts: 1 kabob equals

363 calories, 

22 g fat (2 g saturated fat), 

73 mg cholesterol, 

395 mg sodium,  

14 g carbohydrate, 

1 g fiber, 

28 g protein.

BEEF STROGANOFF FOR THE 21ST CENTURY

Beef Stroganoff for the 21st Century

 
Ready in 25 minutes.

INGREDIENTS

• 1 lb. beef tenderloin tips
  
  
• 1 1/2 cups whole wheat bow tie pasta
  
  
• 1/2 lb. mushrooms, sliced
  
  
• 1/3 cup chopped onion
  
  
• 2 teaspoons olive oil
  
  
• 2 tablespoons whole wheat flour
  
  
• 1 10.5 oz. can beef broth
  

DIRECTIONS
1. Cook pasta according to package directions.

2. While pasta is cooking, trim fat from meat and cut into 1 x 1/2" pieces. Spray a large skillet with vegetable cooking spray. Heat skillet over medium-high heat until hot. Add beef and stir-fry 3-5 minutes until outside surface is no longer pink. Remove from skillet. 

3. In the same skillet, add the olive oil and heat until hot. Add the onions and mushrooms and cook until tender, about 2-3 minutes.

4. Stir in the flour. Gradually add 1 cup beef broth, stirring until blended. Bring to boil. Cook and stir 2 minutes. Return beef to skillet and heat through. If stroganoff appears too thick, add more beef broth to thin as desired.

Salt and pepper to taste.

Serve beef mixture over pasta. Add dollop of sour cream, if desired.



Makes 4 servings (approx 4 oz beef and 3/8 cups pasta)

Nutritional Info

Amount Per Serving:

Calories: 409.9

Total Fat:	27.1g
Total Carbs:	14.6g
Dietary Fiber:	0.1mg
Protein:	25.3g

GREEK FETA BURGER

Greek Feta Burgers

 

Forget the mustard, pickles, and ketchup--these lean cheese-studded burgers taste fantastic topped with a slice of fresh tomato and a spoonful of Cucumber Sauce.

 

SERVINGS: 2 servings

CARB GRAMS PER SERVING: 14

 

1	recipe Cucumber Sauce (below)
8	ounces 90 percent or higher lean ground beef
1	tablespoon crumbled reduced-fat feta cheese
1-1/2	teaspoons snipped fresh flat-leaf parsley
1	clove garlic, minced
1/8	teaspoon ground black pepper
1	whole wheat hamburger bun, split and toasted
1/2	cup fresh spinach leaves
2	tomato slices
	Thin slivers red onion (optional)

1. Prepare Cucumber Sauce; set aside. In a medium bowl, combine ground beef, cheese, parsley, garlic, and pepper. Shape mixture into two 1/2-inch-thick patties.
2. In a large nonstick skillet, cook patties over medium-high heat for 8 to 10 minutes or until an instant-read thermometer inserted into sides of patties registers 160 degrees F, turning once halfway through cooking.
3. Line cut sides of bun halves with spinach. Top with burgers, tomato slices, and sauce. If desired, garnish with red onion. Makes 2 servings.
Cucumber Sauce: In a small bowl, combine 3 tablespoons seeded and chopped cucumber; 2 tablespoons light sour cream; 1 clove garlic, minced; 1/2 teaspoon snipped fresh flat-leaf parsley; 1/4 teaspoon snipped fresh mint; and 1/8 teaspoon sea salt. Makes about 1/4 cup.

 

Nutrition Facts Per Serving:

• Servings: 2 servings
• Calories292
• Total Fat (g)14
• Saturated Fat (g)6
• Monounsaturated Fat (g)5
• Cholesterol (mg)79
• Sodium (mg)356
• Carbohydrate (g)14
• Total Sugar (g)3
• Fiber (g)2
• Protein (g)27
• Vitamin C (DV%)13
• Calcium (DV%)11
• Iron (DV%)20

Diabetic Exchanges

• Starch (d.e.)1
• Vegetables (d.e.).5
• Medium-fat Meat (d.e.)3