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Here are the recipes from this week. All pretty tasty. Enjoy!
Broiled Salmon Fillets
Adapted from Secrets of Fat Free Chinese Cooking by Ying Chang Campestine
Yield: 5 servings
1-1/2 pounds salmon fillets
1/2 teaspoon Eden Foods sesame shake,
or chopped sesame seeds
2 tablespoons fresh lemon juice
1 tablespoon low sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon rice wine
1/4 teaspoon chili paste
Combine the sauce ingredients (the last 5) in a small
bowl and set aside. Cut 1/4 inch deep diagonal slashes
on one side of each fillet. Place the fillets on a
broiling pan that has been lightly coated with cooking
spray. Cover the fish with half the sauce.
Broil the fillets for 5 minutes, then turn them over.
Spoon on the remaining sauce and broil until the fish
flakes easily with a fork (about 5 min).
Transfer the cooked fillets to a platter, sprinkle with
sesame shake or seeds, and serve hot with Tranquility
Rice. 4.2 grams of fat per fillet.
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This one is also adapted from Richard's book. Add other
veggies if you wish so it is more like real "fried" rice.
Tranquility Rice
Makes 4 servings
cooking spray, garlic or oriental spray if possible
1/2 cup onion, chopped
1 can fat free reduced sodium chicken broth
1/4 cup water
1 tablespoon dry sherry, or rice wine
1 tablespoon reduced sodium soy sauce
1 teaspoon dark sesame oil
1/4-1/2 teaspoon hot chile paste, or hot sauce
(less if you are sensitive to hot stuff)
1 cup uncooked brown rice*
1/3 cup green onions, chopped
1/2 cup water chestnuts, chopped
2 tablespoons sesame seeds, lightly toasted
green onion strips, for garnish
Coat large nonstick skillet, or wok, with cooking spray.
Heat over high heat. Add onion. Cook, stirring constantly,
3 minutes or until lightly softened.
Add chicken broth, water, sherry or rice wine, soy sauce,
sesame oil, and chili paste, or hot sauce. Bring to a
boil. Stir in rice. Cover, reduce heat, simmer 45 minutes
or until liquid is absorbed and rice is tender.
Remove from heat. Stir in green onions and waterchestnuts.
Before serving, sprinkle with sesame seeds. Garnish with
green onion strips, if desired.
Note: To toast sesame seeds, heat in dry nonstick skillet
over medium heat, stirring frequently, 2-3 minutess or
until lightly browned and fragrant.
Note #2: If you don't have water chestnuts, use other
veggies that you do have - broccoli or red pepper strips
would be nice and colorful. Also thawed frozen peas would
be good.
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All About Eve Pasta
Adapted from Farewell to Fat by Richard Simmons
Serves 4
cooking spray
2 cloves garlic, chopped
2 cups mushrooms, quartered
1/2 cup dry white wine or chicken broth
1/2 cup asparagus, sliced on the diagonal
1 cup peas, frozen and thawed
1/2 cup nonfat plain yogurt cheese
2 tablespoons thinly sliced fresh basil
4 medium plum tomatoes, peeled and seeded & cut up
1 14 ounce can tomato puree, or crushed tomatoes
1/4 teaspoon salt
black pepper, to taste
1 pound of spaghetti, cooked according to package
directions and drained
1/4 cup parmesan cheese, freshly grated
4 sprigs fresh basil, for garnish
Coat nonstick saucepan with cooking spray. Heat over medium-
high heat. Add garlic, and mushrooms. Cook, stirring,
adding splashes of wine or chicken broth as needed to
prevent overbrowning, until soft, about 3 min. Add remaining
wine or broth. Simmer 3 minutes.
Add asparagus and peas. Cook 3 minutes. Stir in yogurt
cheese, basil and tomatoes and crushed tomatoes. (Make
sure the sauce doesn't boil after you add the yogurt
cheese, or sauce may separate.) Season with salt and
pepper to taste. Toss with pasta. Sprinkle with parmesan.
Garnish with basil.
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I made very few changes to this recipe. I used thawed
frozen jalapeno peppers that were sliced and frozen.
I used white wine instead of vegetable broth and I used
a 16 ounce container of tofu because that is what I had.
This went over really well. The only change I would make
is adding more heat - either using a little serrano
instead of the jalapeno or just adding some hot sauce.
Spicy Tofu and Pea Stew
From The Bold Vegetarian by Bharti Kirchner
1-1/2 tablespoons canola oil or mustard oil*
1/2 cup shallots, made into a paste (see notes)
3 large garlic cloves, crushed
1 tablespoon grated gingerroot
2 tablespoons vegetable broth, or white wine
1 teaspoon jalapeno pepper, seeded and chopped
3/4 pound roma tomatoes, unpeeled, seeded and finely chopped
2 teaspoons ground cumin
1/2 teaspoon salt
3/4 teaspoon sugar
crushed red pepper flakes to taste
1-14 ounce container of firm tofu, drained and rinsed
1/2 cup thawed frozen peas
2 tablespoons part skim ricotta cheese
chopped cilantro for garnish
Press water out of tofu by placing it between layers of
kitchen towel or paper towels on a cutting board and by
resting a heavy weight, such as an iron skillet, on top
for 30 minutes. Remove tofu and cut into small cubes.
Set aside.
In hot oil in a large skillet (I used a chicken fryer),
saute shallot, garlic, and gingerroot until the mixture
is light brown in color, 2-3 min, stirring constantly.
Lower heat. Add broth and cook, covered, for 6-8 min. to
remove the raw taste of the aromatics. Sprinkle in a
little extra broth if the mixture sticks to the bottom.
Add jalapeno, tomatoes, cumin, salt, sugar, and red pepper.
Bring to a boil. Reduce heat and simmer, covered, until
the mixture has formed a thick sauce, 10-15 min.
Add tofu and peas. Simmer, covered, 5 min. more to heat
the mixture through. Turn heat to very low. Add ricotta
cheese. As soon as cheese has been incorporated into the
sauce, in 2-3 min., remove from heat. Adjust seasoning
and taste for hotness, adding a bit more red pepper if
necessary. Serve garnished with cilantro.
Notes: For a richer dish, substitute butter for part of
the oil.
Place shallots in a mini chopper or food processor and
process to a smooth puree. Or use a mortar and pestle.
You can also process garlic and gingerroot along with
the shallot to a smooth paste intead of preparing them'
separately. Because of its milder flavor, shallot blends
better with the sauce, but onion can be substituted (or leave
out like I did).
Serve along with any grain you have or a baked sweet
potato. Some broccoli with it would be nice too.
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Make-Ahead Eggplant Casserole (adaptation)
Originally from Italian So Fat, Low Fat, No Fat by Betty Rohde
Serves 6
1 eggplant, sliced in rounds 1/2 inch thick
3/4 cup yellow cornmeal
2-1/4 cups water, or a mix of 1/2 chicken stock and
1/2 water
1 cup chopped onion
1 clove garlic, minced
1 cup sliced mushrooms
1-8 ounce can tomato sauce
1 teaspoon dried oregano
1 teaspoon dried basil
1 cup part skim ricotta cheese, or fat free
1/4 cup skim milk
1/2 cup shredded fat free mozzarella cheese
2 tablespoons parmesan cheese
Place eggplant slices on a baking pan sprayed with
cooking spray. Spritz the eggplant itself with some
cooking spray and put in an oven set at "broil." Cook
for 5 minutes, then turn over and cook for another 5
minutes.
Meanwhile, mix the cornmeal and water in a microwaveable
container. Add a touch of salt and cook on HIGH, uncovered,
for 3 minutes. When it beeps, stir the polenta and cook
for another 3 minutes on HIGH, uncovered. If not completely
thick, cook for another minute. When done take out of the
microwave, mix in a little butter and some parmesan cheese.
Pour into an 8x8 inch pan and spread out to all corners and
completely fill the pan. Refrigerate until ready to use.
Heat a nonstick pan. When hot, spray with a little cooking
spray (off the heat) and add the onion, garlic and mushrooms.
Cook for a few minutes until the onions and mushrooms are soft.
Add the tomato sauce and the herbs, scraping up any browned
bits from the bottom and sides of the pan. Simmer for a few
minutes. Mix the ricotta cheese and milk together in a small bowl.
Remove polenta from refrigerator. Layer the eggplant, cheese
mixture and sauce. Repeat, ending with sauce. Top with mozzarella.
Sprinkle parmesan cheese over the mozzarella.
At this point you may cover with foil or plastic wrap
and refrigerate until time to bake uncovered at 350
degrees for 30-35 minutes. Let stand for a few minutes.
NOTE: To garnish, chop some fresh herbs such as basil
or oregano and spread on top of each serving.
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RisaG
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