1/3 cup orange juice
1 T olive oil
1 lb. Mahi Mahi, cut into 4 equal fillets
1 medium mango, skinned and chopped
1/4 cup diced tomato
2 T chopped red onion
2 T diced green chiles
1 T chopped fresh cilantro
Preheat grill or broiler.
In a shallow glass bowl, combine orange juice and olive oil. Add fish and marinate for 10 to 15 minutes. In a small bowl, combine mango, tomato, onion, green chili and cilantro. Set aside.
Grill or broil fish 3 to 5 minutes on each side or until just cooked. Serve each fillet with 1/4 cup mango salsa.
4 Servings: 140 Calories, 10 g Carb, 3 g Fat, 21 g Protein, 79 mg Sodium
Making tomato water sounds fancy, but all you do is collect the juices from chopped ripe tomatoes. It’s a delicious addition to seafood or any vinaigrette dressing.
1 lb. ripe tomatoes, chopped
1/8 t kosher salt (plus a pinch)
1T olive oil
12 sea scallops (about 1 lb.)
1/4 c fresh mint leaves
Place tomatoes in fine-mesh sieve set over a medium bowl; season with salt. Let sit, stirring occasionally, until about 3/4 cup tomato water has collected in bowl, 30-40 minutes.
Remove side muscle from scallops, pat dry. Heat oil in a large skillet over medium-high heat. Season scallops with a pinch of salt and sear until deeply browned, about 2 minutes. Turn and cook until just opaque on other side, about 30 seconds. Drain on paper towels 1 minute.
Divide scallops among large shallow bowls and spoon tomato water around. Squeeze lime over scallops; garnish with mint.
4 Servings: 153 Calories, 4 g Carbs, 4 g Fat, 19 g Protein, 405 mg Salt
– Adapted from Bonappetit
Here’s an easy and tasty recipe for BBQ-ing on Hot Summer Days!
Prep: 15 min. – Marinate: 4 hrs. – Cook: 14 min.
4 (6-oz.) center-cut loin pork chops (3/4 in. thick)
3 T minced shallots
2 garlic cloves, minced
1 T minced peeled fresh ginger
2 T low-sodium soy sauce
2 T dry white wine
2 T fresh lime juice
1-1/2 t brown sugar
Trim fat from pork. Combine pork and next 7 ingredients in a large zip-top
plastic bag. Seal and marinate in refrigerator 4 hours, turning bag
occasionally. Remove pork from bag, reserving marinade.
Place pork on grill rack coated with cooking spray; cook 7 minutes on
each side or until done, basting frequently with reserved marinate.
4 Servings: 240 Calories, 5 g Carbs, 12 g Fat, 30 g Protein
Detox is a popular word these days! Juices and smoothies can be used to boost your liver function. The liver is a hard working multi-tasker — give your liver the attention it deserves so it can function optimally, and try this recipe!
Karen’s Daily AM Smoothie:
1/2 large Fuji or other sweet apple (or a whole small apple)
2 stalks celery
1/3 cucumber, skin-on
1/4 red beet
1T chopped beet stems
1 slice lemon, peeled
1/2” slice of ginger root, peeled
3 mint leaves
1 handful (2 oz.) kale
1-1/2 cup water or more depending on desired consistency
(Note – This requires a high-powered blender like a VitaMix)
Cut fruit/vegies in chunks/pieces, put the bigger items into the blender first, adding the rest on top with the water, and pulse/blend/pulse/blend like crazy. Pause if your blender starts to overheat, and add water if it seems overwhelmed. Smoothie will be quite thick. Makes about 2 big glasses. Store leftovers in a mason jar in the refrigerator for the next day.
Scallops are great cooked in foil!
2 large shallots, minced
4 jalapeño or other small hot chiles or to taste, deveined, seeded, and minced
2 teaspoons high-quality reduced-sodium soy sauce
1 tablespoon peanut oil
1 cup chopped tomato
16 large sea scallops
Preheat the oven to 450. Mix together the shallots, chiles, soy sauce, oil, and tomato. Tear four squares of aluminum foil and place four scallops in the center of each piece. Top with the sauce; fold and seal the packages. Bake until the scallops are opaque outside and barely warm in the center, 10 to 15 minutes. Makes 4 Servings.
4 (4-ounce) chicken cutlets
1/8 teaspoon salt
12 fresh sage leaves
2 ounces very thinly sliced prosciutto, cut into 8 thin strips
4 teaspoons extra-virgin olive oil, divided
1/3 cup fat-free, lower-sodium chicken broth
1/4 cup fresh lemon juice
1/2 teaspoon cornstarch
Lemon wedges (optional)
Sprinkle the chicken evenly with salt. Place 3 sage leaves on each cutlet; wrap 2 prosciutto slices around each cutlet, securing sage leaves in place.
Heat a large skillet over medium heat. Add 1 tablespoon oil to pan, and swirl to coat. Add chicken to pan; cook for 2 minutes on each side or until done. Remove chicken from pan; keep warm.
Combine broth, lemon juice, and cornstarch in a small bowl; stir with a whisk until smooth. Add cornstarch mixture and the remaining 1 teaspoon olive oil to pan; bring to a boil, stirring constantly. Cook for 1 minute or until slightly thickened, stirring constantly with a whisk. Spoon sauce over chicken. Serve with lemon wedges, if desired.
4 Servings: 202 Calories, 2 g Carbs, 2 g Fat, 30 g Protein
Great recipe for a warm summer night.
Click the recipe to get the full sized version.
Click on the recipe below to get the full-sized version, and enjoy!
Try these homemade fiber cakes — similar to those at TJs, only better and less costly. You won’t feel hungry after eating one, and you get the fiber you need for under 100 calories.
2 cups wheat bran
2 tsp cinnamon
1 tsp baking powder
1/8 tsp salt
1/8 tsp nutmeg
1 cup apple juice
2 tsp honey
6 dried prunes, cut into small pieces
1 cup blueberries
Pre-heat oven to 400. Mix dry ingredients (save prunes & blueberries until end), then mix and add wet ingredients. Stir until incorporated, then add prunes and blueberries and fold in. Spoon mixture into muffin tin lined with paper cups — resulting muffin will not rise appreciably & retains same profile. Bake for 20-22 minutes. Remove from oven and cool. Refrigerate or freeze (recommendation: microwave before eating to bring out the flavor and texture). Makes about 8 muffins.
- 3 ounces thinly sliced prosciutto, cut into 30 long, thin strips
- 30 asparagus spears
- 10 (14×9 inch) sheets frozen phyllo dough, thawed
- Cooking spray
Preheat oven to 450 degrees
Wrap 1 prosciutto strip around each asparagus spear, barber pole-style. Place 1 phyllo sheet on a work surface (cover remaining phyllo to prevent drying); coat phyllo with cook spray. Cut crosswise into thirds to form 3 (4 1/2 x 9 inch) rectangles. Arrange 1 asparagus spear across 1 short end of each rectangle; roll up jelly roll style. Arrange rolls on baking sheet; coat rolls with cooking spray. Repeat procedure with remaining phyllo, asparagus, and cooking spray. Bake at 450 degrees for 10 minutes or until phyllo is golden and crisp. Serve warm or at room temperature.
You can also chop the prosciutto and sprinkle it on the phyllo before rolling.
Make-ahead tip: Arrange assembled rolls on a baking sheet, coat with cooking spray, and cover; store in fridge for up to four hours. Bake an hour or two before the party.
4 Servings (3 pieces): 59 Calories, 9 g Carbs, 1 g Fat, 4 g Protein