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1/27/14 3:39 P

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www.closetcooking.com/2009/02/sichua
n-
peppercorn-shrimp.html


Sichuan Peppercorn Shrimp
(makes 4 servings)


Ingredients:
1 pound shrimp (shelled and deviened)
1 tablespoon sichuan peppercorns (toasted and ground)
1 tablespoon oil
1 shallot (chopped)
1 clove garlic (chopped)
1/4 cup chicken stock
2 teaspoons soy sauce
1 small chili pepper (seeded and chopped)
1 teaspoon chili sauce
1 tablespoon lime juice
1 teaspoon sesame oil
2 tablespoon cilantro (chopped)
2 green onions (chopped)

Directions:
1. Toss the shrimp in the ground sichuan peppercorns.
2. Heat the oil in a pan.
3. Add the shallots and saute until tender, about 5 minutes.
4. Add the garlic and saute for a minute.
5. Saute the shrimp until cooked, just a few minutes per side and set aside.
6. Add the chicken stock and deglaze the pan.
7. Add the soy sauce, chili pepper, chili sauce and lime and reduce the sauce by half.
8. Remove from heat and mix in the shrimp, sesame oil and cilantro.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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LIQUEURLADY's Photo LIQUEURLADY Posts: 11,233
1/2/11 4:06 P

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made this last night:

recipes.sparkpeople.com/recipe-detai
l.
asp?recipe=1376992


It was the first time I'd tried it, and I found it not as spicy/hot as I'd expected, even using 1/2 tsp crushed red pepper flakes. emoticon







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LIQUEURLADY's Photo LIQUEURLADY Posts: 11,233
9/14/10 3:50 P

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After all summer, finally tried this recipe: www.epicurious.com/recipes/food/prin
te
rfriendly/Mexican-Ceviche-Tacos-3543R>03#ixzz0tK1E8mW9


Marinating the fish in lemon and lime juices "cooks" it while it sits in the fridge. Don't leave the fish in the marinade longer than six hours or it may become tough. Serve the tacos with corn and black bean salsa and offer chocolate mousse spiked with a little chile powder for dessert.
Yield: Makes 4 servings

1 1/4 pounds very fresh (sushi-grade) fish fillets (such as tuna, hamachi, barramundi, or mahi-mahi), cut into 1/2-inch cubes
Fine sea salt
Freshly ground black pepper
3 tablespoons fresh lime juice
2 tablespoons fresh lemon juice
2 teaspoons sugar
1 cup chopped seeded tomatoes
3/4 cup chopped red onion
2 tablespoons sliced pickled jalapeo chiles from jar plus 1 tablespoon liquid from jar

1 tablespoon olive oil
1/2 large head of romaine lettuce, very thinly sliced crosswise (3 to 4 cups)
1 large avocado, peeled, pitted, diced
3 tablespoons chopped fresh cilantro
12 purchased crisp taco shells
Purchased salsa

Place fish in medium glass dish or bowl; sprinkle with sea salt and freshly ground black pepper. Add lime juice, lemon juice, and sugar and toss. Cover and chill until fish turns white and no longer looks raw, tossing occasionally, at least 4 hours and up to 6 hours.
Strain fish, discarding marinade. Place ceviche in large bowl; add tomatoes, red onion, pickled jalapeos, 1 tablespoon liquid from jar, and olive oil and toss to blend. DO AHEAD: Can be made 2 hours ahead. Cover and chill.
Add lettuce, avocado, and cilantro to ceviche mixture and toss. Fill taco shells with ceviche mixture. Top each taco with large spoonful of salsa and serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The avocado I had was too firm for this recipe, so I left it out. Used red snapper; and used a multi-grain tortilla as a base instead of the precooked taco shells. You could also wrap this in lettuce leaves. I cut the chunks of fish a bit too large, so they took a bit longer than 6 hours to become "cooked." I found this made 5 rather substantial tostada salads, and the fifth one I had for lunch the following day. (I'd wondered how well it would keep overnight, and it was fine.) Definitely a 5-star keeper, especially when it's far too hot to deal with turning on a stove. emoticon emoticon emoticon emoticon emoticon







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KIERAE's Photo KIERAE SparkPoints: (177,652)
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6/24/10 6:46 P

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Woohoo! Bayou Fish Pack

PER SERVING (1/2 of recipe, 1 fillet with seasoned beans): 270 calories, 2g fat, 592mg sodium, 32.5g carbs, 9.5g fiber, 8g sugars, 31g protein -- POINTS value 5*

This slightly spicy fish dish will rock your face off!!!



Ingredients:
1 cup canned red kidney beans, drained and rinsed
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped onion
1/2 cup finely chopped celery
1/4 cup tomato paste
1/2 tsp. Cajun seasoning, divided
1/2 tsp. chopped garlic
1/8 tsp. ground thyme
1/8 tsp. salt
1/8 tsp. black pepper
Two 4-oz. raw flounder fillets
Optional: hot sauce

Directions:
Preheat oven to 350 degrees. Place beans, bell pepper, onion, and celery in a bowl. Mix well and set aside.

In a small bowl, combine tomato paste with 1/4 tsp. Cajun seasoning. Add garlic, thyme, salt, and black pepper, and mix thoroughly. Transfer seasoned tomato paste to the bean-veggie mixture, and stir to coat. Set aside.

Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray. Scoop seasoned bean-veggie mixture into the center of the foil, and spread it out a bit. Evenly sprinkle remaining 1/4 tsp. Cajun seasoning on both sides of each fillet, and lay the fillets side by side on top of the bean-veggie mixture.

Place another large piece of foil over the whole thing. Fold together and seal all four edges of the two foil pieces, forming a well-sealed packet.

Bake in the oven for 20 minutes, or until the fillets are cooked through and the veggies are tender. Cut packet to release steam before opening it entirely. (Careful -- steam will be hot.)

Serve each fillet with half of the bean-veggie mixture. If you like, add a little hot sauce. Enjoy!

MAKES 2 SERVINGS
----------------------------------
Hot Tuna Stuffed Tomatoes

PER SERVING (1 stuffed tomato): 141 calories, 2g fat, 340mg sodium, 22g carbs, 8.25g fiber, 7g sugars, 13.5g protein -- POINTS value 2*

Great at lunchtime... A delicious snack... These tomatoes are packed with tuna, garbanzos and, our BFF, Fiber One!



Ingredients:
4 large tomatoes, each about 3 inches wide
1/2 cup Fiber One bran cereal (original)
1/2 cup chopped green bell pepper
1/4 cup chopped onion
One 5-oz. can albacore tuna packed in water, drained and flaked
1/2 cup canned chickpeas (garbanzo beans), drained and rinsed
2 tbsp. tomato paste
1 tsp. chopped garlic
1/2 tsp. dried basil
Dash each salt and black pepper, or more to taste
2 tsp. reduced-fat Parmesan-style grated topping

Directions:
Preheat oven to 375 degrees.

Carefully slice about 1/2 inch off the top of each tomato. Gently scoop out and discard insides. Set hollow tomatoes aside. Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Transfer crumbs to a large bowl and set aside.

Bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Add bell pepper and onion. Stirring occasionally, cook until veggies begin to soften, about 5 minutes. Transfer to the bowl with the crumbs.

To the bowl, add all remaining ingredients except Parm-style topping. Stir thoroughly and, if you like, season to taste with additional salt and/or black pepper. Evenly distribute mixture among the hollow tomatoes. Equally sprinkle the tops of the tomatoes with Parm-style topping.

Lay a large piece of heavy-duty foil on a baking sheet. Place tomatoes upright in the center of foil in rows of two with the edges touching. Place another large piece of foil over the tomatoes. Fold together and seal all four edges of the two foil pieces, forming a well-sealed packet without extra room around the tomatoes.

Bake in the oven for 25 minutes, until tomatoes are hot and mostly softened. Allow to cool slightly. Cut packet to release steam before opening it entirely. (Careful -- steam will be hot.) Serve 'em up!

MAKES 4 SERVINGS


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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KIERAE's Photo KIERAE SparkPoints: (177,652)
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5/5/10 12:24 P

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Maple sesame salmon fillets

salmon fillets (enough for 4 people)

3 cloves garlic, finely chopped

1/3 cup maple syrup (use sugar free)

1/4 cup soy sauce

2 teaspoons rice vinegar

1 teaspoon sesame oil

1/2 teaspoon hot sauce of your choice (I used Franks)

toasted sesame seeds, for garnish

Mix all the ingredients except the salmon and the sesame seeds. Use either a bowl or a zip-lock bag. Place salmon in the marinade and let it rest in the refrigerator for at least 15 minutes.

Line a baking sheet with aluminum foil. Preheat broiler and place the oven rack in the middle of your oven. Place the salmon fillets on the baking sheet and broil for about 12 minutes. You can baste the salmon once or twice during the broiling.

When done (flesh is pink), remove and plate. Garnish with sesame seeds, and serve with your favorite sides. Makes 4 servings.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

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 current weight: 146.0 
 
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KIERAE's Photo KIERAE SparkPoints: (177,652)
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5/5/10 11:50 A

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Paprika Shrimp & Green Bean Saute

http://www.eatingwell.com/recipes/paprik
a_shrimp_green_bean_saute.html
From EatingWell: January/February 2009, April/May 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

Green beans add snap and color to the garlicky shrimp and butter beans in this Spanish-inspired saut. Slightly pricier prepeeled shrimp are worth it, given the amount of time they save on a harried weeknight. Serve with quinoa or brown rice.

6 servings | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients

* 4 cups green beans, trimmed (about 12 ounces)
* 3 tablespoons extra-virgin olive oil
* 1/4 cup minced garlic
* 2 teaspoons paprika
* 1 pound raw shrimp, (21-25 per pound; see Note), peeled and deveined
* 2 16-ounce cans large butter beans, or cannellini beans, rinsed
* 1/4 cup sherry vinegar, or red-wine vinegar
* 1/2 teaspoon salt
* 1/2 cup chopped fresh parsley, divided
* Freshly ground pepper, to taste

Preparation

1. Bring 1 inch of water to a boil in a large saucepan. Put green beans in a steamer basket, place in the pan, cover and steam until tender-crisp, 4 to 6 minutes.
2. Meanwhile, heat oil in a large skillet over medium-high heat. Add garlic and paprika and cook, stirring constantly, until just fragrant but not browned, about 20 seconds. Add shrimp and cook until pink and opaque, about 2 minutes per side. Stir in beans, vinegar and salt; cook, stirring occasionally, until heated through, about 2 minutes. Stir in 1/4 cup parsley.
3. Divide the green beans among 6 plates. Top with the shrimp mixture. Sprinkle with pepper and the remaining 1/4 cup parsley.

Nutrition

Per serving : 245 Calories; 8 g Fat; 1 g Sat; 6 g Mono; 115 mg Cholesterol; 26 g Carbohydrates; 23 g Protein; 8 g Fiber; 596 mg Sodium; 855 mg Potassium

2 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 3 very lean meat, 1 fat
Tips & Notes

* Note: Shrimp is usually sold by the number needed to make one pound. For example, 21-25 count means there will be 21 to 25 shrimp in a pound. Size names, such as large or extra large, are not standardized. In recipes calling for a specific count, order by the count (or number) per pound to be sure you're getting the size you want.
* To peel shrimp, grasp the legs and hold onto the tail while you twist off the shell. Save the shells to make a tasty stock: Simmer, in enough water to cover, for 10 minutes, then strain. The vein running along a shrimp's back (technically the dorsal surface, opposite the legs) under a thin layer of flesh is really its digestive tract.
* To devein shrimp, use a paring knife to make a slit along the length of the shrimp. Under running water, remove the tract with the knife tip.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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1/8/10 9:55 A

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Bhuna Hua Jhinga (Poached Shrimp in a Slow Cooked Onion Sauce)
Adapted from 660 Curries, Raghavan Iyer

2 T vegetable oil
1/3 cup minced ginger
8 cloves garlic, minced
1 lb red onions, thinly sliced and fried down in (additional) 2 T vegetable oil on medium heat (30 minutes or more)
2 T tomato paste
2 t amchur powder (mango)
2 t ground coriander
1 t ground cumin
1/2 - 1 t black salt
1/2 t turmeric
1/2 t cayenne or paprika, to heat tolerance
2 T brown sugar (omit for p1 and use splenda brown sugar for p2))
1 lb shrimp, peeled and deveined but tails left on
2 T chopped cilantro

First prepare the onions by slowly caramelizing them in a large, deep skillet over medium heat. Scrape out of pan and set aside when done. Re-use the same pan.

Heat the oil over medium heat. Add the ginger and garlic and fry until golden brown and fragrant, 1-3 minutes. Add it to the onions and transfer the entire mass to a blender. Add 3/4 cup water and the tomato paste. Puree to make a thick paste. Transfer the paste back into the skillet. Pour 1/4 cup water into the blender and swish it around--add this water to the pan.

Add the amchur powder, coriander, cumin, black salt, turmeric and cayenne/paprika. Bring the pan to a simmer over medium heat and cover it. Simmer, covered, for 7 minutes, stirring occasionally. After 7 minutes, add another 1/2 cup water into the pan and re-cover it. Simmer, covered, another 8-10 minutes, stirring occasionally.

Pour another 1/2 cup of water into the sauce and stir it in. Simmer, covered, again for 8-10 minutes. The sauce will thicken, and the oil in the sauce may separate, which is fine, desired even (mine never seemed to separate much by my standards, but it tasted fine). Add the brown sugar, if using, to taste.

Add the shrimp and stir. Cover the pan and poach the shrimp in the sauce, until curled and salmon-orange, 8-10 minutes. Stir occasionally. Sprinkle with cilantro. Serve with ww pita or brown rice.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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11/6/09 10:17 P

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Crispy Salmon with Dill and Leeks
(serves 2)
Adapted from Bitchin' Kitchen Cookbook

2 tablespoons butter
1 clove garlic, crushed
1 leek thinly sliced
1 cup veggie or chicken stock
2 tablespoons fresh parsley, minced
salt and pepper
2 tablespoons fresh chopped dill
1 tablespoon olive oil
2 salmon fillets, skin on
2 cups baby spinach, packed
2 lemons

Heat a saucepan to medium low and add a tablespoon of butter. Add garlic and saute until golden, 2-3 minutes. Add leeks and continue sauteing until soft but not browned, about 5 minutes. Turn the heat up the medium and add stock, parsley and a healthy amount of salt and pepper. Bring to a simmer and simmer for 5 minutes. Remove garlic, stir in dill, and taste for seasoning. Correct if necessary and keep warm.

Heat a saute pan to medium and add a tablespoon of olive oil, when hot add the other tablespoon of butter. Pat salmon dry with paper towels and put salmon in pan skin side down. Cook for 5-8 minutes or until cooked halfway through, flip and continue until salmon is medium rare about 30 seconds to 3 more minutes.

Put a cup of spinach on each plate and top with a salmon fillet and half the sauce. Squeeze lemon juice over top and serve with an extra lemon wedge.

**You can also puree the ingredients and make it a sauce to put over the fish.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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10/9/09 3:13 P

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Lemon-Garlic Marinated Shrimp
From EatingWell: December 2006

Marinating precooked shrimp in garlic- and lemon-infused oil is a simple yet elegant appetizer.

12 servings | Active Time: 10 minutes | Total Time: 10 minutes
Ingredients

* 3 tablespoons minced garlic
* 2 tablespoons extra-virgin olive oil
* 1/4 cup lemon juice
* 1/4 cup minced fresh parsley
* 1/2 teaspoon kosher salt
* 1/2 teaspoon pepper
* 1 1/4 pounds cooked shrimp

Preparation

1. Place garlic and oil in a small skillet and cook over medium heat until fragrant, about 1 minute. Add lemon juice, parsley, salt and pepper. Toss with shrimp in a large bowl. Chill until ready to serve.

Nutrition

Per serving : 73 Calories; 3 g Fat; 0 g Sat; 2 g Mono; 92 mg Cholesterol; 1 g Carbohydrates; 10 g Protein; 0 g Fiber; 154 mg Sodium; 108 mg Potassium

Exchanges: 1 1/2 lean meat
Tips & Notes

* Make Ahead Tip: Cover and refrigerate for up to 2 hours

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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10/9/09 2:51 P

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Lemon-Pepper Catfish
From EatingWell: November/December 1990

Though catfish is tender enough to be quickly sauted, its firm flesh also stands up well to the grill. This recipe works best with thicker fillets.

4 servings | Active Time: 15 minutes | Total Time: 45 minutes
Ingredients

* 2 tablespoons lemon juice
* 2 tablespoons extra-virgin olive oil
* 1-2 teaspoons finely crushed black peppercorns
* 1/2 teaspoon salt
* 4 catfish fillets, (about 1 pound total)
* 1 lemon, cut into 4 wedges

Preparation

1. Whisk together lemon juice, oil, pepper and salt in a shallow nonreactive dish. Add catfish and turn to coat with marinade. Cover and refrigerate for 30 minutes.
2. Preheat grill or broiler.
3. Grill or broil fish on a lightly oiled rack, turning once, until the fish is opaque, about 10 minutes per inch of thickness. Serve with lemon wedges.

Nutrition

Per serving : 223 Calories; 16 g Fat; 3 g Sat; 9 g Mono; 53 mg Cholesterol; 2 g Carbohydrates; 18 g Protein; 0 g Fiber; 351 mg Sodium; 363 mg Potassium

Exchanges: 2 1/2 medium-fat meat, 1 fat

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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KIERAE's Photo KIERAE SparkPoints: (177,652)
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10/9/09 2:47 P

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Shrimp & Coconut Milk Curry
From EatingWell: March 1998, September/October 1993

Diluting the rich coconut milk that is used in many Asian curries with evaporated skim milk reduces the saturated fat considerably. Serve over brown basmati rice.

6 servings | Active Time: 40 minutes | Total Time: 50 minutes
Ingredients

* 1 teaspoon canola oil
* 1 large onion, chopped
* 1 red bell pepper, seeded and chopped
* 3 cloves garlic, minced
* 1 jalapeno pepper, seeded and minced
* 2 tablespoons curry powder, preferably Madras
* 1 teaspoon ground cumin
* 1 teaspoon ground coriander
* 1/4 teaspoon ground cardamom
* 1 12-ounce can evaporated skim milk
* 1/4 cup unsweetened coconut milk
* 1 1/2 pounds large shrimp, peeled and deveined
* 2 tablespoons lime juice
* 1 tablespoon cornstarch
* 1/3 cup chopped fresh cilantro
* Salt & freshly ground pepper, to taste

Preparation

1. Heat oil in a large heavy saucepan over medium heat. Add onion and bell pepper; cook, stirring occasionally, until softened, about 5 minutes. Add garlic, jalapeno pepper, curry powder, cumin, coriander and cardamom; cook, stirring, until aromatic, about 2 minutes more. Reduce heat to low and add evaporated skim milk and coconut milk. Bring to a simmer, stirring to prevent scorching. Simmer for 5 minutes. Add shrimp and cook, uncovered, until the shrimp are pink and curled, 10 to 12 minutes.
2. Combine lime juice and cornstarch in a small bowl; stir until smooth. Add to the shrimp mixture and cook, stirring constantly, until thickened, about 2 minutes. Stir in cilantro and season with salt and pepper.

Nutrition

Per serving : 180 Calories; 3 g Fat; 1 g Sat; 1 g Mono; 170 mg Cholesterol; 14 g Carbohydrates; 23 g Protein; 2 g Fiber; 313 mg Sodium; 479 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 2 vegetable, 1 lean meat, 1 fat

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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 current weight: 146.0 
 
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10/5/09 7:00 P

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Toasted Quinoa Salad with Scallops & Snow Peas
From EatingWell: March/April 2009

This scallop-studded quinoa salad gets an exciting texture from crunchy snow peas, red bell pepper and scallions. Feel free to substitute shrimp or thin slices of chicken for the scallops.

6 servings, about 1 cup each | Active Time: 50 minutes | Total Time: 50 minutes
Ingredients

* 12 ounces dry sea scallops, cut into 1/2-inch pieces, or dry bay scallops (see Note)
* 4 teaspoons reduced-sodium tamari, or soy sauce, divided
* 4 tablespoons plus 2 teaspoons canola oil, divided
* 1 1/2 cups quinoa, rinsed well (see Tip)
* 2 teaspoons grated or minced garlic
* 3 cups water
* 1 teaspoon salt
* 1 cup trimmed and diagonally sliced snow peas, (1/2 inch thick)
* 1/3 cup rice vinegar
* 1 teaspoon toasted sesame oil
* 1 cup thinly sliced scallions
* 1/3 cup finely diced red bell pepper
* 1/4 cup finely chopped fresh cilantro, for garnish

Preparation

1. Toss scallops with 2 teaspoons tamari (or soy sauce) in a medium bowl. Set aside.
2. Place a large, high-sided skillet with a tight-fitting lid over medium heat. Add 1 tablespoon canola oil and quinoa. Cook, stirring constantly, until the quinoa begins to color, 6 to 8 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute more. Add water and salt and bring to a boil. Stir once, cover and cook over medium heat until the water is absorbed, about 15 minutes. (Do not stir.) Remove from the heat and let stand, covered, for 5 minutes. Stir in snow peas, cover and let stand for 5 minutes more.
3. Meanwhile, whisk 3 tablespoons canola oil, the remaining 2 teaspoons tamari (or soy sauce), vinegar and sesame oil in a large bowl. Add the quinoa and snow peas, scallions and bell pepper; toss to combine.
4. Remove the scallops from the marinade and pat dry. Heat a large skillet over medium-high until hot enough to evaporate a drop of water upon contact. Add the remaining 2 teaspoons canola oil and cook the scallops, turning once, until golden and just firm, about 2 minutes total. Gently stir the scallops into the quinoa salad. Serve garnished with cilantro, if desired.

Nutrition

Per serving : 326 Calories; 15 g Fat; 1 g Sat; 8 g Mono; 19 mg Cholesterol; 32 g Carbohydrates; 16 g Protein; 4 g Fiber; 713 mg Sodium; 511 mg Potassium

2 Carbohydrate Serving

Exchanges: 2 starch, 1 lean meat, 2 fat
Tips & Notes

* Note: Be sure to buy “dry” scallops, which are scallops that have not been treated with sodium tripolyphosphate, or STP. Scallops that have been treated with STP (“wet” scallops) have been subjected to a chemical bath and are mushy, less flavorful and won't brown properly.
* Tip: Quinoa is a delicately flavored, protein-rich grain. Rinsing removes any residue of saponin, quinoa's natural, bitter protective covering. Find it in natural-foods stores and the natural-foods sections of many supermarkets.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

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 current weight: 146.0 
 
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LIQUEURLADY's Photo LIQUEURLADY Posts: 11,233
5/11/09 3:56 P

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Grilled Halibut with Lemon-Caper Vinaigrette: find.myrecipes.com/recipes/recipefin
de
r.dyn?action=displayRecipe&recipe_idR>=1142021








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TSOLECKI Posts: 151
5/1/09 10:59 A

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Self's Shrimp Tacos

Ingredients


INGREDIENTS
Salsa

* 1/2 cup diced cherry tomatoes
* 2 clove garlic
* 2 tablespoon cilantro, thinly sliced
* 1 teaspoon grated ginger

Tacos

* 12 oz cooked shrimp (left over from Sunday's dinner), tails removed, chopped
* 1 carrot, peeled and grated
* 1large romaine leaf, thinly sliced
* 1 oz goat cheese, crumbled


Directions

PREPARATION
1.For salsa
Blend ingredients in a mini-chopper or blender; set aside.
2.For tacos
Divide shrimp between 2 tortillas. Top with carrot, lettuce, cheese and salsa. Fold tortillas in half, wrap and refrigerate until ready to serve. At lunchtime, unwrap and microwave each taco, 20 to 30 seconds.


Number of Servings: 2

Recipe submitted by SparkPeople user TSOLECKI.
Number of Servings: 2

FromSelfmagazinewww.self.com/fooddiet/reci
pes/2008/11/shrimp-tacos


I've added it to Sparkpeople not including the tortillas so you can use whatever kind you like. The recipe called for corn but I used whole wheat. These were sooo yummy!

~Tina

"Forget past mistakes. Forget failures. Forget everything except what you're going to do now and do it."

- William C. Durant

LIQUEURLADY's Photo LIQUEURLADY Posts: 11,233
3/29/09 10:31 P

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Roasted Salmon with Fennel and Lemon (SB Parties and Holidays Cookbook)

2 (1-1/2 lb) salmon tail-end fillets, about 1 inch thick
4 tsp. evoo
tsp. salt
tsp. freshly ground black pepper
1 small fennel bulb, very thinly sliced
1 lemon, thinly sliced
2 Tbsp. chopped fresh dill
Dill sprigs and lemon slices for garnish (optional)

Heat oven to 475.
Rinse salmon and pat dry. Using fingers or tweezers, remove any small bones from fillets. Rub oil all over the fillets (skin included). Sprinkle each fillet with salt and pepper.
Place one fillet, skin side down, on a wire rack over a baking pan, then layer fennel, lemon and dill across the surface of the fillet. Place the remaining fillet, skin side up, on top of the first fillet. Using kitchen twine, tie the halves of the fish together so they stay in place while cooking.
Roast salmon (on the rack over the baking pan) until the skin appears lightly browned and fish is cooked through, about 20 min. Remove string, transfer to a serving platter, and serve hot.

Makes 8 (6-oz.) servings.

Per serving, per book: 330 cals, 20g fat, 4g sat fat, 34g protein, 2g carb, 0g fiber, 260mg sodium

(Salmon may be assembled and tied to 8 hrs in advance; wrap in plastic wrap and refrigerate. Remove from refrigerator 30 min before baking.)










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3/13/09 8:25 P

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Grilled Zucchini-Wrapped Scallops BOOM itI love these when done on the grill. A great weight watchers item.
2 tbsp. orange juice
1 tbsp. olive oil
1 tsp. caribbean jerk seasoning
1 tsp.grated orange peel
1/8 tsp. crushed red pepper flakes
1-1/2 lbs. sea scallops(about 16)
2 medium zucchini
If your using the wooden skewers , they have to be soaked in water for at least 15 minutes.l
In a small bowl, combine the orange juice, oil, seasoning , orange peel, and red pepper flakes; Set aside 1 tablespoon for basting. Pour the remaining marinade into a large resealable plastic bag; add the scallops. Seal the bag and turn to coat; refrigerate for 30 minutes.
Using a vegetable peeler or metal cheese slicer, cut the zucchini lengthwise into very thin strips. Drain and discard the marinade. Wrap a zucchini strip around each scallop and secure by threading where the zuccini strip ends overlap onto metal or soaked wooden skewers .
Coat grill with cooking spray before starting the grill. Grill skewers, covered(lid down), over medium heat for 3 to 4 minutes on each side until scallops are opaque, brushing once with reserved marinade. Serves 4

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Seared Jumbo Scallops with Cauliflower Puree & Grilled Asparagus
(serves 2)
1 lb jumbo sea scallops (about 10)
1 small head cauliflower
2 cloves garlic
1 bunch asparagus
2-4 tbs snipped fresh chives
1/2 c Greek yogurt
1/2 tbs butter
Olive oil spray (or you can brush/drizzle)
Salt and pepper to taste
Seasoning salt

Directions:
Bring a large stockpot of water to boil. Add chopped cauliflower and whole cloves garlic. Simmer until cauliflower is fork-tender. Drain and remove from heat, mash with a fork until cauliflower and garlic are completely pureed. Add chives and Greek yogurt, stir to incorporate.

Meanwhile, heat a grill pan over medium heat. Spray or drizzle asparagus with olive oil, salt and pepper. Grill until just done and still crisp.

Meanwhile, in a saute pan, heat butter until foam subsides. Season scallops on both sides with seasoning salt. Place scallops in pan and do not move until they can be moved freely (not sticking at all). Turn over and remove from heat. The heat of the pan will continue to cook until perfect.

To serve, mound approx 1 c cauliflower puree in the center of the plate. Top with asparagus spears, then scallops. Garnish with chives and serve immediately.

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60SIXTY's Photo 60SIXTY Posts: 24,908
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Salmon Patties emoticon

I am not usually very creative. I don't recall a combination like this. I had left over Gr. Northern Beans in the fridge, that I had made from dry. I decided to try it to eliminate crackers or bread crumbs. We really liked it. I posted the recipe in spark recipes, but here it is:
1/4 cup cooked & cooled Great Northern Beans [made from dry beans] - Mash well with a fork.
1 egg white
1/4 tsp of Poultry Seasoning
6 oz can of wild Alaskan Salmon in water, drain well
PAM s[ray
Preheat non-stick skillet to medium.
Stir together the well mashed white beans, the egg white, and the poultry seasoning. Make sure the salmon is well drained or mixture will be watery.Mix it with the bean & egg mixture well. form two patties. Carefully place in pan prepared with PAM. Cook until brown and starting to firm up around borders of cake. Turn. Brown second side. Enjoy.
Number of Servings: 2

DH liked it. I haven't told him the recipe.
so SHHHHHHH

PS, it is in my recipes found on my spark page. Let me know if you like it.

Edited by: 60SIXTY at: 12/8/2008 (15:12)
Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.

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"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
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11/8/08 10:49 A

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Marinated Seafood Salad

Serves 6-8
recipe from Ultimate Italian magazine

12 oz. fresh or frozen peeled and deveined medium shrimp
8 oz. fresh or frozen scallops
8 oz. fresh or frozen cleaned squid
2 tablespoons extra virgin olive oil
1/2 cup pitted Kalamata olives
1/2 cup green pitted olives
1/3 cup extra virgin olive oil
3 tablespoons freshly squeezed lemon juice
2 tablespoons finely chopped shallots
2 tablespoons snipped fresh oregano
1 tablespoon snipped fresh chives
2 cloves garlic, minced
1/4 teaspoon salt
1/8 to 1/4 teaspoon crushed red pepper
1 large bunch watercress or rocket

Thaw shrimp, scallops and squid, if frozen. Rinse shrimp and scallops and pat dry with paper towels. Rinse squid and drain in a colander. Cut squid into thin rings and set aside.

In a large skillet, heat the 2 tablespoons oil over medium heat. Add shrimp; cook and stir for 2-3 minutes or until opaque. Using a slotted spoon, transfer shrimp to a large bowl. Add scallops to hot skillet and stir for 1-2 minutes until opaque. Use a slotted spoon to transfer scallops to the bowl. Add squid to hot skillet; cook and stir for 1-2 minutes or until squid is opaque. Remove squid with slotted spoon and place in the bowl with the shrimp and scallops. Stir in Kalamata and green olives.

For the dressing: In a screw top jar, combine 1/3 cup olive oil, lemon juice, shallot, oregano, garlic, chives, salt and crushed red pepper. Cover and shake well. Pour dressing over seafood mixture and gently toss to coat. Cover and chill 2-4 hours. To serve, let seafood mixture stand at room temperature for 15 minutes. Divide watercress or rocket among plates. Use a slotted spoon to spoon seafood mixture on top of watercress. Sprinkle with cracked black pepper.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae - happily maintaining since 1/2009

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Tuna/Salmon Muffin


2 (6 ounce) cans tuna, drained well
2 eggs
1/4 cup celery, chopped fine
2 tablespoons onions, chopped fine
1/4 cup red pepper, minced
2 ounces 2% Milk cheddar cheese, shredded
salt and pepper, to taste
Old Bay Seasoning, to taste (a pinch)
Directions
1Mix all ingredients and spoon into 6 well-greased muffin cups.
2Bake at 350F for 30 minutes until puffed, set and lightly browned around the edges.

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10/8/08 8:25 P

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Shrimp, Pineapple, and 7 Whole Grain Pilaf Salad

Susan of Food Blogga

Makes 2 main or 4 side servings.

Salad:
1 cup cooked Kashi 7 grain pilaf**
12 extra large or jumbo shrimp, cleaned and deveined
2 teaspoons sesame oil, divided
1 large celery stalk, julienned
1 large carrot, peeled and julienned
1/2 cup fresh pineapple, diced
2 tablespoons each Thai basil, mint, and cilantro
1 tablespoon cashews, coarsely chopped
1 teaspoon toasted sesame seeds

Dressing:
2 teaspoons toasted sesame oil
2 teaspoons rice vinegar
4 teaspoons low-sodium soy sauce
1 teaspoon light brown sugar
2 teaspoons minced fresh ginger
1 Thai chile, finely chopped (with as many seeds as you'd like)


Following cooking instructions for the Kashi pilaf or grain of your choice.

Place the shrimp in a medium bowl with 1 teaspoon sesame oil, salt and pepper. Toss well to coat, and set aside for 5-10 minutes.

Meanwhile, place all other salad ingredients (except sesame seeds) in a bowl, and toss gently.

To make the dressing, whisk all ingredients together in a small bowl and set aside.

Heat remaining 1 teaspoon sesame oil in a large skillet over medium-high heat. Add shrimp and cook 5 to 6 minutes, turning to ensure that they brown evenly on both sides.

In a large bowl, combine cooked pilaf, vegetables, and shrimp. Pour dressing evenly over the salad and toss well to coat. Garnish with toasted sesame seeds.

**Kashi 7 Whole Grain Pilaf is available at most major supermarkets and specialty or organic markets such as Whole Foods. Other chewy whole grains such as barley, brown rice, or wheatberries can be substituted.




I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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10/3/08 3:11 P

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Coconut Curry Baked Tilapia with Mashed Yams
(serves 2)

2T thai red curry paste
3T coconut cream (can sub in light coc milk)
3T cilantro, minced
1/2C water
1lb spinach, washed and mostly dry
1 small zucchini, sliced
3 mushrooms, sliced
1 red pepper, sliced
1 green onion, sliced
2 tilapia fillets
salt and pepper
1 large yam or sweet potato

1. Preheat oven to 375F.
2. In a small skillet over medium heat fry curry paste, stirring regularly. Add coconut cream and continue for another minute, then add 1T of cilantro and water, bring to a simmer and turn down to low and put aside.
3. Meanwhile in a casserole dish layer the vegetables: spinach, zucchini, mushrooms, pepper and half of the green onions. Spoon 3T of the curry mixture evenly over the top. Lay on the fish and sprinkle with salt and pepper. Top with another spoonful of curry mixture. Cover the casserole with aluminum foil tightly and bake for 20 minutes.
4. When you are approaching your 20 minute mark poke the yam with a fork in several places, and put on a paper towel lined microwaveable safe plate. Microwave on high for 2 1/2 minutes then flip and continue for another 2, check to make sure it is very soft.
5. After 20 minutes check the fish to see if it flakes. If it isn't cooked remove the aluminum foil and bake for another 5 or so until cooked.
6. Remove yam from it's skin into a bowl and add 1/2 the remaining green onion and half the cilantro. Add a good pinch of salt and the last of the curry sauce. Mash roughly with a fork.
7. Plate half the veggies and fish beside half the mashed yam on each plate. Garnish with remaining onion and cilantro.



I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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LOVEBEAM's Photo LOVEBEAM Posts: 3,753
9/30/08 7:10 P

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CrabCake

1 pound fresh jumbo lump crabmeat, picked over to remove shell
4 scallions, sliced fine(about cup)
1 tablespoon chopped fresh herb, such as thyme, chervil, basil, or parsley
1+ cup fresh made mayonnaise
Salt and ground white pepper
1 large egg
splash soy sauce
vegetable oil
Lemon wedges or dipping sauce

1. Gently mix the crabmeat, scallions, herb, mayonnaise in a medium bowl, being careful not to break up the lumps of crab. Season with salt and white pepper to taste. Carefully fold in the egg with a rubber spatula until the mixture just clings together.
2. Divide the crab mixture into four portions and shape each into a fat, round cake, about 3 inches across and 1 inches high. Arrange the cakes on a baking sheet lined with parchment paper; cover with plastic wrap and chill at least 30 minutes. (The crab cakes can be refrigerated up to 24 hours-- but cook to keep longer. Mayo is unstable!.)
3. Heat the oil in a large, preferably nonstick skillet over medium-high heat until hot but not smoking. Gently place chilled crab cakes in the skillet; pan-fry until the outsides are golden brown, about 4 to 5 minutes per side. Be careful not to overcook, as they will take a burned taste and loose moistness if blackened in areas. Serve immediately with salad.

Edited by: LOVEBEAM at: 9/30/2008 (19:08)
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8/13/08 11:54 A

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Christine's Seared Black Cod with Fennel and a Cucumber Tomato Basil Salsa
Makes 2 generous servings
Ingredients:
8-ounce filet of black cod, skinned
1 small fennel bulb, cleaned and cut into small dice
2 teaspoons butter
2 very red tomatoes (ours were Early Girls), diced
1 long green cucumber, peeled and diced
5-6 leaves large-leaf, deep green basil, cut chiffonade
2 tablespoons balsamic viniagrette
a pinch or two of herbed gray salt
Preparation:
Dice the tomatoes and cucumbers and prepare the basil chiffonade. Toss them all together in a bowl with the vinaigrette. Set aside at room temperature.
In a skillet over medium high heat, saute the fennel in the butter until golden brown and tender.
Move the fennel to the edges of the pan and add the black cod filet. Cook until just golden on both sides, 2-3 minutes per side.
Remove the fish to a warm plate and sprinkle with the herbed salt.

Spoon the salsa over the fish, cut into two servings and enjoy while it's hot.



I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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7/27/08 11:40 A

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Tilapia Veracruz from Family Magazine.com January 2008 P2 w/ rice (can serve w/o rice)2 tablespoons olive oil
2 sweet bell peppers,cored and cut into strips
1 medium-size onion, sliced
1 can (14-1/2 ounces) petite-cut diced tomatoes with jalapenos
1/2 teaspoon dried oregano
1/2 teaspoon hot pepper sauce (or maybe chili powder would work)
4 tilapia fillets, about 1-1/2 pounds total
1/2 teaspoon each salt and pepper
2 cups hot heat-and-serve white rice (use brown rice!)Heat oven 350. Coat 13 x 9 x 2-in baking dish w/ nonstick cooking spray. Heat oil in lg skillet over med heat. Add peppers & onion; cook 4 min. Add tomatoes & oregano; cook 3 minutes. Stir in hot sauce. 2. Place fish in prepared dish. Top with pepper mixture. Season with salt and pepper. 3. Bake at 350 for 25 minutes, until fish flakes easily with a fork. Spoon fish and pepper mixture onto plates; serve with rice.

Broiled Tilapia Parmesan, from Sparkpeople
1/4 cup Parmesan cheese, shredded
2 tbsp butter, softened
1 tbsp and 1-1/2 tsp mayonnaise (may be able to use ff plain yogurt instead)
1 tbsp fresh lemon juice
1/8 tsp dried basil
1/8 tsp ground black pepper
1/8 tsp onion powder
1/8 tsp celery salt
1 pound Tilapia fillets
Preheat your oven's broiler. Grease broiling pan or line pan w/ aluminum foil. In sm bowl, mix together Parmesan cheese, butter, mayonnaise & lemon juice. Season w/ dried basil, pepper, onion powder & celery salt. Mix well & set aside. Arrange fillets in single layer on prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish. Number of Servings: 4 Recipe submitted by SparkPeople user KDGAUTHIER.


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KIERAE's Photo KIERAE SparkPoints: (177,652)
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7/22/08 1:07 P

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Shrimp Salad With Herb-Dill Dressing (Phase 1)


Serves 2

Ingredients
Shrimp
1/2 cup dry white wine
1/2 teaspoon mustard seeds
1⁄8 teaspoon red-pepper flakes
1 bay leaf
1/2 lemon, sliced
3/4 pound large shrimp, peeled and deveined

Herb-Dill Dressing
1 1/2 tablespoons extra-virgin olive oil
1 1/2 tablespoons red-wine vinegar
1 tablespoon water
1 tablespoon chopped fresh basil
1 tablespoon chopped fresh dill
1/2 teaspoon finely chopped garlic
1/2 teaspoon Dijon mustard
1/4 medium onion, sliced
1/2 large head romaine lettuce
2 ripe tomatoes, cut into wedges
3 fresh mushrooms, sliced
Fresh dill sprigs (optional)

Instructions
To make the shrimp: Combine the wine, mustard seeds, pepper flakes, bay leaf, and lemon in a large saucepan. Add water to fill the pan two-thirds full. Bring to a boil over high heat. Add the shrimp, and cook for 3-4 minutes or until the shrimp have turned pink and are no longer translucent in the center. Drain and cool. Discard the bay leaf.

To make the herb-dill dressing: In a screw-top jar, mix the olive oil, red-wine vinegar, water, basil, dill, garlic, mustard, and onion. Shake well.

Place the shrimp in a large bowl and add the dressing. Toss well, cover, and refrigerate until well-chilled.

Serve the shrimp mixture on romaine lettuce leaves and surround with the tomato wedges and mushroom slices. Garnish with dill sprigs, if using.

Nutritional Information
382 calories
14 g total fat (2 g sat)
260 mg cholesterol
16 g carbohydrate
38 g protein
4 g fiber
310 mg sodium



I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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Jerked Shrimp
Serves 4 as a main course.

1 1/2 lb jumbo shrimp shelled
1 lg lime juiced (2 - 3 tbsp)
2 tbsp unsalted butter (sub in olive oil)
2 tsp Herbes de Provence
Seasoning:
3 tbsp hot paprika
3 tbsp garlic powder
3 tsp ground allspice
1 1/2 tsp ground nutmeg
3/4 tsp cayenne pepper (more or less, depending on preferred spice level)
1 tbsp kosher salt
3/4 tsp freshly ground pepper

Thoroughly mix all seasoning ingredients. You'll have more than you need, but it keeps well.

Place shrimp in a large zippered plastic bag. Add lime juice and 1 1/2 tablespoons of seasoning. Toss to mix and refrigerate for at least 1 hour and not more than 2.


Heat a skillet over medium high heat. Add butter and swirl to melt. Dump shrimp and juice into skillet and add Herbes de Provence. Cook about 1 1/2 minutes per side. Serve immediately.



I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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 current weight: 146.0 
 
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5/24/08 9:58 A

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Sea Bass with Mango and Black Bean Salsa

Roasted Sea Bass

Ingredients:
1 pound sea bass (or other white fish)
1 teaspoon oil
salt and pepper to taste

Directions:
1. Lightly oil you broiler pan to prevent the fish from sticking.
2. Season the sea bass with the salt and pepper.
3. Bake the sea bass in a preheated 450F oven until cooked (no longer opaque), about 10-15 minutes depending on how thick the sea bass is.

Mango and Black Bean Salsa

Ingredients:
4 small mangos (peeled, stoned and cut into bite sized pieces)
1 can black beans (rinsed and drained)
2 jalapeo peppers (chopped)
2 green onions (chopped)
1 handful cilantro (chopped)
1 teaspoon cumin
1 lime (juice)

Directions:
1. Mix everything in a large bowl.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

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 current weight: 146.0 
 
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5/6/08 2:42 P

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Shrimp and Avocado Salad with Edamame, Cilantro, Chipotle, and Lime - P1 if eaten as is or over lettuce.
(Makes about 4 servings)

1 lb. cooked shrimp (I used 31-40 count size frozen cooked shrimp and thawed them overnight in the refrigerator)
2 avocados, diced in pieces about 1/2 inch square
1 cup shelled edamame (optional but good in this. Chopped celery would be a good substitute.)
1/4 cup sliced green onions
1/2 cup finely chopped cilantro
2 T + 1 T fresh squeezed lime juice
1/4 cup olive oil
1/4 tsp. ground Chipotle chile powder (I use Penzeys ground Chipotle. Could also use hot sauce such as Sriracha or Tabasco.)
1/2 tsp. Spike Seasoning (optional but recommended.)
salt to taste (I used Vege-Sal)

If using frozen shrimp, thaw overnight in the refrigerator or in the bag in barely warm water, then drain well in a colander. While shrimp drain, dice avocado and toss with 1 T lime juice in plastic bowl. Shell edamame and add to avocado.

If shrimp still look wet, dry them with paper towels, then cut in pieces close to the same size as avocado pieces. Add shrimp and sliced green onions to avocado-edamame mixture.

Mix 2 T lime juice, ground Chipotle chile powder or hot sauce and Spike Seasoning if using, then slowly add olive oil, whisking together. Gently stir dressing into salad. (You may not need all the dressing, depending on how wet you like your salads.) Add chopped cilantro and season to taste with salt, and stir to barely combine. Serve immediately.


Low- glycemic Suggestions:
This salad is a perfect main dish salad for low-glycemic eating plan. You could serve it over lettuce if desired. This would taste great served inside whole wheat pita bread.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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4/18/08 3:30 P

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Salmon, Broccoli and Sweet Potatoes in Parchment

Source: Ladies' Home Journal




Makes 4 servings
Prep: 45 minutes
Cook: 10 minutes



Ingredients
1 pound skinless salmon fillet, cut into 4 pieces
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
2 cans (14-1/2 oz. each) reduced-sodium chicken broth
1 pound sweet potatoes (about 2 medium), peeled and cut into matchsticks
2 cups broccoli florets
3 tablespoons chopped fresh parsley
3 tablespoons chopped fresh cilantro
2 teaspoons grated lemon peel
1/2 teaspoon dried thyme
1 large garlic clove, pressed





Directions
1. Sprinkle salmon on both sides with salt and pepper. Set aside.
2. Heat oven to 425 degree F. In a medium saucepan bring broth to a boil over high heat. Add sweet potatoes and cook 1 minute. Add broccoli and cook 2 minutes more. Drain.
3. Fold 2 sheets of parchment paper in half and then in half again. Starting at the folded edge, cut each paper into a half-heart shape. Unfold so that you end up with 4 paper hearts. Lightly brush both sides of the paper with olive oil. Place 1/4 of the vegetables on half of one paper heart. Place a salmon fillet on top of vegetables. Combine the parsley, cilantro, lemon peel, thyme, and garlic in a cup, then sprinkle 1/4 of this mixture over the salmon and vegetables. Fold the top of the heart over the fish and vegetables, then crimp and fold the edges to tightly seal. Place on a baking sheet lightly coated with nonstick cooking spray. Repeat with remaining parchment paper, vegetables, salmon, and herbs so you end up with 4 packages on the baking sheet. Bake 10 minutes or until the paper is puffy and browned. Carefully cut open each package with the tip of a sharp knife, releasing the steam. Transfer contents to a plate. Makes 4 servings.

Nutrition facts per serving:
calories: 335
total fat: 12.5g
saturated fat: 2.5g
cholesterol: 67mg
sodium: 654mg
carbohydrate: 24g
fiber: 4g
protein: 29g


Mari in Mississippi




-- Life is short, Occasionally Bend the rules, Forgive quickly, Kiss slowly, Love truly, Laugh uncontrollably, And never regret anything that made you smile.
Life may not be the party we hoped for, but while we're here we should dance



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4/18/08 3:21 P

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Citrus Tuna with Brown Rice Pilaf

Source: Ladies' Home Journal




Makes 4 servings
Prep: 15 minutes
Cook: about 30 minutes




Ingredients
1 cup precooked parboiled brown rice
1 cup shelled edamame beans
2 cups reduced-sodium chicken broth, divided
2 tablespoons olive oil, divided
1 cup chopped onions
1 pound mushrooms, chopped
1 teaspoon chopped fresh thyme
1/2 teaspoon freshly ground pepper, divided
4 tuna steaks (4 oz. each)
1/4 teaspoon salt
1 shallot, minced
3/4 cup dry white wine
1/4 teaspoon grated orange peel
1 tablespoon orange juice







Directions
1. In a large saucepan over high heat, stir together rice and edamame beans; add 1-1/2 cups broth and bring to a boil. Reduce heat to medium and cook until liquid is absorbed, 10 minutes.
2. Meanwhile, in a large skillet heat 1 tablespoon olive oil over medium heat. Add onions and cook, stirring often until onions begin to turn translucent, about 5 minutes. Add mushrooms, thyme, and 1/4 teaspoon pepper and cook, stirring often until mushrooms release their liquid, 3 minutes more. Stir into rice, cover and keep warm.
3. Sprinkle tuna with salt and remaining pepper. Heat remaining olive oil in skillet over medium heat; add tuna and cook 3 minutes on one side. Turn and cook until almost cooked through, 1 to 2 minutes more for medium-rare. Transfer tuna to a platter; cover and keep warm.
4. Add shallot to skillet; cook 1 minute at medium heat. Increase heat to high, stir in wine and remaining broth and cook until sauce is reduced to 1/2 cup. Add orange peel and orange juice, and cook 1 minute more. Stir in the juice that has accumulated from the fish. Pour sauce over fish. Serve immediately with rice. Makes 4 servings.
Make it Kid Friendly: Cook some of the rice without vegetables, and boil a batch of edamame in their pods. Serve the edamame the way many Japanese restaurants do -- in a bowl, sprinkled with salt. Kids will love to pop open the pods and see the beans nestled inside.
Second-Meal Secret: You can make an Asian-style stir fry with the rice pilaf by tossing in a few drops of sesame oil and red pepper flakes. Serve as a side dish with your next meal.
Pair it With: Talus 2001 Pinot Noir, California, $8. This light, yet robust red is filled with cherry flavors and adds an acidic zip to the heartiness of the earthy mushrooms and the brown rice.

Nutrition facts per serving:
calories: 425
total fat: 16g
saturated fat: 3g
cholesterol: 43mg
sodium: 451mg
carbohydrate: 33g
fiber: 6g
protein: 38g


Mari in Mississippi




-- Life is short, Occasionally Bend the rules, Forgive quickly, Kiss slowly, Love truly, Laugh uncontrollably, And never regret anything that made you smile.
Life may not be the party we hoped for, but while we're here we should dance



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KIERAE's Photo KIERAE SparkPoints: (177,652)
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4/1/08 3:15 P

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Seared Jumbo Scallops with Cauliflower Puree & Grilled Asparagus (P1)
(serves 2)
1 lb jumbo sea scallops (about 10)
1 small head cauliflower
2 cloves garlic
1 bunch asparagus
2-4 tbs snipped fresh chives
1/2 c Greek yogurt
1/2 tbs butter
Olive oil spray (or you can brush/drizzle)
Salt and pepper to taste
Seasoning salt

Directions:
Bring a large stockpot of water to boil. Add chopped cauliflower and whole cloves garlic. Simmer until cauliflower is fork-tender. Drain and remove from heat, mash with a fork until cauliflower and garlic are completely pureed. Add chives and Greek yogurt, stir to incorporate.

Meanwhile, heat a grill pan over medium heat. Spray or drizzle asparagus with olive oil, salt and pepper. Grill until just done and still crisp.

Meanwhile, in a saute pan, heat butter until foam subsides. Season scallops on both sides with seasoning salt. Place scallops in pan and do not move until they can be moved freely (not sticking at all). Turn over and remove from heat. The heat of the pan will continue to cook until perfect.

To serve, mound approx 1 c cauliflower puree in the center of the plate. Top with asparagus spears, then scallops. Garnish with chives and serve immediately.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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2/22/08 8:31 P

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Shrimp Scampi with Spinach

1 cup brown rice
2 tablespoons unsalted butter (SB approved margarine)
2 cloves garlic, sliced
1 cup dry white wine (such as Sauvignon Blanc)
1 28-ounce can diced tomatoes, drained
Kosher salt and pepper
1 pound medium shrimp, peeled and deveined
1 5-ounce package baby spinach
1 tablespoon fresh tarragon, chopped

Cook the rice according to the package directions.

Melt the butter in a large saucepan over medium-high heat. Add the garlic and cook for 1 minute. Add the wine, tomatoes, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Simmer for 3 minutes, until the sauce has thickened slightly.

Stir in the shrimp and simmer until cooked through, about 4 minutes.

Add the spinach and stir until wilted.

Spoon the rice into a serving dish or divide among individual plates. Top with the scampi and sprinkle with the tarragon.

Yield: Makes 4 servings

CALORIES 436 (17% from fat); FAT 8g (sat 4g); SUGAR 5g; PROTEIN 29g; CHOLESTEROL 188mg; SODIUM 774mg; FIBER 4g; CARBOHYDRATE 50g

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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2/22/08 8:26 P

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Ahi Tuna Salad With Romaine Wraps

Serves 1-2 people, in lettuce wraps or on sandwiches.

Note: As this recipe contains horseradish, you might want to start off with less than I use, then add more if you wish. But, do use it.

1 Ahi fillet, about 6-8 ounces
1 tablespoon olive oil
1-2 Tablespoons mayo
1 heaping teaspoon of grated horseradish (or to your taste)
1 heaping Tablespoon of fresh chopped dill
1/4 cup grated sharp cheddar cheese
2 scallions, white and light green part sliced very thin
salt and pepper to taste
romaine heart lettuce leaves, washed and dried
1/4 toasted pine nuts for garnish (toast them in a dry skillet over high heat for a minute or so)

Heat a heavy skillet and wipe with the oil. When the skillet is red hot, place the fillet, which has been salted and coated with pepper, in it and cook for about 2-3 minutes on both sides, until the fillet is still rare in the middle. Do not overcook! Remove the fillet to a plate and let it cool down (it will continue to cook as it cools). Then using a fork or your fingers, flake the tune into chunks. Don't get carried away and make it look like that awful mushy canned tuna. Add the rest of the ingredients and taste for seasoning. If you want to add more mayo, dill, or horseradish, do so. Put the salad in a small bowl, sprinkle with the pine nuts, and serve with the romaine leaves.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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2/20/08 2:44 P

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Ahi Poke Salad
Prep Time: 20 Minutes
Ready In: 1 Hour 20 Minutes
Yields: 4 servings

INGREDIENTS:
1 1/4 pounds ahi tuna, cut into 1/2 inch cubes
1/4 cup minced onion
1/4 cup minced green onion
1 teaspoon minced fresh ginger
2 tablespoons lightly crumbled wakame seaweed
1 tablespoon ground roasted macadamia nuts
2 teaspoons sesame oil
1 1/2 teaspoons crushed red pepper flakes
8 leaves iceberg lettuce
2 tablespoons cilantro leaves,for garnish

DIRECTIONS:
1. Mix together the ahi tuna, minced onion, green onion, ginger, seaweed, macadamia nuts, sesame oil, and red pepper in a mixing bowl. Cover and refrigerate at least one hour, for the flavors to come together. Arrange the lettuce leaves on a serving platter, spoon the ahi poke on top, and garnish with the cilantro.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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1/18/08 2:28 P

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Celery root remoulade and pan-seared sea scallops

Makes 6 first-course servings.

Ingredients
For remoulade sauce
1/2 cup mayonnaise (SB approved)
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped yellow bell pepper
1 tablespoon finely chopped drained capers
1 tablespoon Dijon mustard
1 tablespoon plus 1 teaspoon finely chopped fresh tarragon leaves, or to taste
2 teaspoons finely chopped fresh chives
1 1/2 teaspoons fresh lemon juice, or to taste

a 1 1/4-pound celery root (celeriac)
1 pound small sea scallops (about 30)
1 tablespoon olive oil

Preparation
Make sauce:
In a bowl stir together sauce ingredients and season with salt and pepper. (Sauce may be made 2 days ahead and chilled, covered.)

With a sharp knife peel celery root and cut into thin matchsticks. Add celery root to sauce with salt and pepper to taste and toss.

Remove tough muscle from side of each scallop if necessary and pat scallops dry. Season scallops with salt and pepper.

In a large non-stick skillet heat oil over moderately high heat until hot but not smoking and saute scallops in batches with out crowding, turning them once, until golden and just cooked through, about 2 minutes on each side. Transfer scallops as sauteed with tongs to a plate.

Mound celery root remoulade in center of each of 6 plates and arrange scallops around it. Garnish celery root remoulade and scallops with chives and tarragon.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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1/15/08 8:12 P

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Chilled Shrimp with Remoulade
Total 1 hour
12 servings (appetizer)

Remoulade:

1 cup mayonnaise (SB approved)
1/4 cup Dijon mustard
2 tbsp prepared horseradish
2 tbsp chopped parsley
1 small shallot, minced
1 garlic clove, minced
1 tbsp white wine vinegar
1 tsp fresh lemon juice
1 tsp hot sauce
1/2 tsp paprika
1/4 tsp cayenne pepper
1/4 tsp garlic powder
Salt

Shrimp:
1 gallon water
1/2 cup kosher salt
1/4 cup sweet paprika
1 tsp cayenne pepper
1 tsp garlic powder
1/4 cup fresh lemon juice
4 bay leaves
1 small onion, sliced 1/4 inch thick
1 head of garlic, halved crosswise
1 large thyme sprig
1 tbsp black peppercorns
1 tbsp ground coriander
24 jumbo shrimp, shells cut down the back and deveined
6 cups baby arugula leaves or mache


Make the Remoulade: Combine all of the remoulade ingredients in a medium bowl and stir well.

Prepare the Shrimp: In a large pot, combine all of the ingredients except the shrimp and the arugula and bring to a boil. Cover and simmer the shrimp over moderate heat for 5 minutes. Uncover, add the shrimp and bring back to a simmer. Cover, remove the pot from the heat and let stand until the shrimp are just cooked through, about 10 minutes.

With a slotted spoon, transfer the cooked shrimp to a large rimmed baking sheet and let cool to room temperature. Cover with plastic wrap and refrigerate the shrimp until chilled.

Peel the shrimp, line a platter with the arugula and top with the shrimp. Serve with the remoulade sauce.

You can make ahead the sauce and refrigerate for up to 3 days. Cooked shrimp can be refrigerated overnight and peeled shortly before serving.


Edited by: KIERAE at: 1/15/2008 (20:12)
I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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1/15/08 11:26 A

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Citrus Scallops
Prep Time: 30 Minutes
Cook Time: 15 Minutes
Ready In: 45 Minutes
Yields: 4 servings

INGREDIENTS:
2 tablespoons olive oil
1 red bell pepper, thinly sliced
4 green onions, thinly sliced
1 clove garlic, minced
1 pound scallops
1/2 tablespoon salt
1/4 teaspoon crushed red pepper flakes
1/2 teaspoon grated lime zest
2 tablespoons fresh lime juice
4 large oranges, peeled and segmented
1 tablespoon chopped fresh cilantro

DIRECTIONS:

1.In a large skillet, heat the oil over medium-high heat. Add the red bell pepper, green onions and garlic. Cook, stirring for 1 minute. Add the scallops, salt and red pepper flakes. Cook until the scallops are opaque and the red bell pepper is tender, about 4 to 6 minutes.

2.Stir in the lime zest and juice, scraping up any browned bits from the bottom of the skillet. Cook for 1 minute. Add the oranges and cilantro, cook until heated through, about 2 minutes.

NUTRITION INFORMATION

Servings Per Recipe: 4

Amount Per Serving

Calories: 263

* Total Fat: 8g
* Cholesterol: 37mg
* Sodium: 1058mg
* Total Carbs: 28.4g
* Dietary Fiber: 5.5g
* Protein: 21.4g


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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12/11/07 11:57 P

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Coriander-Crusted Halibut with Mustard Spinach Sauce (P1)

1 1/2 TB coriander seeds, ground
3 medium garlic cloves, finely chopped
1 1/4 teaspoons salt, divided
4 (6 oz) boneless skinless halibut or mahi-mahi fillets
1 small onion, coarsely chopped
2 to 4 Thai, cayenne, or Serrano chiles
2 TB Olive oil, divided
1 teaspoon cumin seeds
1 cup tightly packed coarsely chopped mustard greens
1 cup tightly packed coarsely chopped fresh spinach
3 TB fresh lime juice

Directions:
In small bowl, combine coriander seeds, garlic, and teaspoon salt; rub fish w/ spice mixture. Cover and refrigerate 1 to 2 hours.
Place onion and chiles in food processor/blender; process until minced.

Heat 1 TB oil in medium saucepan over medium heat. Add cumin seeds; cook 10 to 15 seconds, until fragrant. Add onion mixture; cook 2 to 4 minutes or until golden brown. Stir in mustard greens and spinach; cook 2 to 3 minutes, until greens are wilted, stirring occasionally. Transfer to food processor/blender; Add lime juice and remaining teaspoon. Pulse until pureed.

Heat remaining 1 TB oil in large skillet over medium heat. Add fish; cook 2 minutes, turning once. Reduce heat to low; cover skillet. Cook an additional 3 t 4 minutes or until fish just begins to flake.

Spoon sauce onto serving platter; plate fish on sauce. Serve immediately.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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12/11/07 11:55 P

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Fresh Shrimp with Avocado Dressing

4 lettuce leaves
24 cooked, peeled shrimp
1 cup low-fat cottage cheese
4 slices lemon

Avocado Dressing:
1 large avocado, peeled and pitted
1 cup low-fat sour cream
1 tsp. grated lemon peel
1 TB fresh lemon juice
2 tsp. prepared horseradish
1/2 tsp. salt

In a small bowl, mash avocado. Stir in remaining ingredients, mixing well. Cover and refrigerate for at least 30 minutes, to allow flavors to meld.

Arrange lettuce leaves on 4 salad plates. Top with a scoop of cottage cheese; surround with shrimp. Garnish with a lemon twist. Serve with Avocado Dressing.


Edited by: KIERAE at: 1/8/2008 (18:14)
I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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 current weight: 146.0 
 
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12/11/07 1:01 P

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Mediterranean Seafood Stew (P1)

3 TB olive oil
2 large leeks, white and light green parts only, washed and cut into 1/2 inch pieces.
2 cloves finely chopped garlic
1 cup sweet red pepper, cored, seeded and diced (about 1 pepper)
3/4 teaspoon ground cumin
1 1/2 teaspoon red pepper flakes
1 1/2 cups ripe plum tomatoes, cored and diced (about 3 tomatoes)
1 cup dry white wine
1 cup water
Salt and ground pepper to taste
1 lb medium shrimp, shelled and deveined
3/4 lb sea scallops, cut in half
1/4 cup coarsely chopped fresh cilantro or Italian parsley

Directions:
Heat oil in a large saut pan or skillet over medium heat. Add the leeks and garlic and cook, stirring, about 4 minutes or until they wilt. Add the garlic and stir for another 2 minutes until just golden. (Dont allow the garlic to brown)

Add the sweet red pepper, cumin, and red pepper flakes and cook over low heat or until peppers are tender, about 8 minutes.

Add the tomatoes, wine, water, and salt and pepper to taste. Bring to a boil, reduce heat to medium, and cook for 6 to 8 minutes.

Add the shrimp and scallops and cook about 5 minutes more, or just until shrimp is no longer pink and scallops are opaque. Remove from heat. Stir in the cilantro or parsley.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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12/5/07 9:43 P

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Quick and Easy Steamed Basa with Thai Sauce

Fresh or frozen basa fillets (Vietnamese Catfish)
Peanut butter
Chili sauce

* Choose your peanut butter and chili sauce carefully for sugar and/or fat content.

Place fillet(s) onto a microwave safe dish. Combine
1 Tablespoon peanut butter with 1 teaspoon chili sauce per fillet. Spread onto fillet(s). Cover with lid or waxed paper. Microwave on high for 5 minutes if fresh, 7 minutes if frozen. The time given is for one fillet. Cooking time will increase if multiple fillets are prepared at once.



Edited by: PRAIRIEDAWNPAM at: 12/11/2007 (13:24)
Sparking and living a South Beach Diet lifestyle since October 15 2007!

GOALS:
-Return to my goal weight
- Complete a super-sprint triathlon
- Look good in a bikini

MY MANTRA:
"Do good, live healthy and become significant!"

CO-LEADER SOUTH BEACH DIET TEAM


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11/17/07 6:28 P

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Grilled Rosemary Shrimp Skewers with Sea Salt (P1)
INGREDIENTS

* 16 extra-large shrimp, shelled and deveined
* 2 tablespoons olive oil
* 2 teaspoons fresh thyme leaves
* 16 4-inch rosemary skewers (see below)
* Sea salt

DIRECTIONS

1. In a medium non-metal bowl, combine shrimp, oil and thyme. Cover and refrigerate for 2 hours or up to 6 hours.
2. For rosemary skewers: Pull half of the leaves off each stalk, so that leaves remain on one end. Sharpen the other end into a point with a paring knife. Thread shrimp onto the pointed end of each skewer, as shown in photo.
3. Heat a grill, grill pan, or broiler. Cook shrimp about 3 minutes per side, until they turn opaque and start to curl slightly. Place on serving platter; sprinkle with sea salt.
----------------------------------------
--
Lemony Fish in Foil (All Phases)
INGREDIENTS

* 4 large fish fillets
* 1/4 cup diced carrots
* 1/4 cup diced celery
* 1/4 cup chopped green onion
* 2 lemons, thinly sliced
DIRECTIONS

1. Heat the oven to 350 degrees F. Cut four 2-foot lengths of foil and fold each in half to make a 1-foot square. Place 1 fish fillet slightly below the middle of each square of foil. Sprinkle 1/4 of the carrots, celery, green onion, and parsley on each fillet. Top with lemon slices.
2. Fold the foil over the fish and crimp the edges together slightly. Place the foil-wrapped fillets on a baking sheet and bake for 15 to 20 minutes or until the fish flakes easily.
----------------------------------


~*~ Tawnia ~*~

The butterfly in my ticker is for my daughter...I am doing this for her!

"Weight GAIN waits for no one...neither should weight LOSS!"


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11/17/07 4:46 P

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Cherry Snapper Ceviche - South Beach Diet Recipe (Phase 1)

4 Cherry snapper (Tilapia) fillets, medium dice
3 fresh limes, juice of
1/2 teaspoon red chili garlic paste
2 ripe Roma tomatoes, medium dice
1/2 yellow Spanish onion, medium dice
2 1/2 tablespoons fresh cilantro finely chopped
kosher salt
black pepper

Saok the diced fish in 3/4 of the lime juice for 3 hours. Drain off the liquid and discard.

Mix the fish with the red chili garlic paste, tomatoes, onion, cilantro, and the remaining lime juice. Seasion with salt and pepper to taste.
-----------------------------------
Cioppino - South Beach Diet Recipe (Phase 1)

1 teaspoon olive oil
1 large vadalia onion, chopped
1 cup sliced celery, with celery tops
1 clove garlic, minced
4 cups water
1 fish flavor bouillon cube
1 tablespoon salt free Italian herb seasoning
1/4 pound any boneless mild flavored fish fillets, cod, white fish, talapia, etc..
1/4 pound small shrimp, peeled and deveined
1/4 pound bay scallops
1 large tomato, chopped
1/4 cup crabmeat or lobster meat (or combination of)
1 can (10 ounces) baby clams, drained and rinsed
2 tablespoons fresh lemon juice
Heat olive oil in large saucepan over medium heat until hot. Add onion, celery and garlic. Cook and stir 5 minutes or until onion is tender. Add water, bouillon cube and Italian seasoning. Cover and bring to a boil over high heat.
Cut fillets into 1/2 inch pieces. Add fish, shrimp, scallops and tomato to saucepan. Reduce heat to medium low; simmer 10 to 15 minutes or until seafood is opaque. Add crabmeat, lobster, clams and lemon juice. Heat through.
----------------------------------------
Crab & Salmon Cakes with Roasted Red Pepper Sauce - South Beach Diet Recipe (Phase 2)

Ingredients
1 can canned sockeye salmon
120 g canned crabmeat
2 item egg
1/4 cup Pillsbury Whole Wheat Flour
1 tbsp shallot(s)
1/4 cup sweet red pepper(s), finley diced
1/4 tsp red pepper flakes
1/8 tsp cayenne pepper
1/2 tsp Worcestershire sauce
1/8 tsp garlic salt
1 tsp canola oil
2 tbsp light cream

Instructions
Drain cans of salmon and crab. Mix together with shallots, 1 tbsp peppers, spices and 1 tbsp flour. Taste for spice. Add more if desired. Add 1 whole egg and 1 egg yolk. Mix well. Form into 8 patties.
Dip in egg white then flour and saute in canola oil until brown.
For sauce....Roast fresh red pepper in 400 degree oven for 25 mins, or use bottled roasted red peppers. Heat light cream in saucepan, add peppers, salt and pepper to taste...then puree until smooth...add flour to thicken.
Pour sauce over cakes and enjoy!! A great accompaniment would be roasted vegetables!
-----------------------------------
Crab Stuffed Mushrooms - South Beach Diet Recipe (Phase 2)

Ingredients:
1 pound fresh mushrooms
7 to 8 ounces crabmeat (canned or fresh picked) NOT IMITATION!
4 green onions, thinly sliced
1/4 teaspoon dried thyme
1/4 teaspoon dried oregano
1/4 teaspoon ground savory
ground black pepper to taste
1/4 cup grated Parmesan cheese
1/3 cup no-sugar mayonnaise
3 tablespoons grated Parmesan cheese
1/4 teaspoon paprika
Preheat the oven to 350F.
In a medium bowl, combine crabmeat (rinse if using canned), green onions, herbs, and pepper. Mix in mayonnaise and 1/4 cup Parmesan cheese until well combined. Refrigerate filling until ready for use.
Wipe the mushrooms clean with a damp towel. Remove stems. Spoon out the gills and the base of the stem, making deep cups. Discard gills and stems. Fill the mushroom caps with rounded teaspoonfuls of filling, and place them in an ungreased shallow baking dish. Sprinkle tops with Parmesan and paprika.
Bake for 15 minutes. Remove from oven, and serve immediately.
Serves 6. Approx 5 carbs per serving.
-------------------------------------
Grilled Salmon with Rosemary - South Beach Diet Recipe (Phase 1)

1 pound salmon
2 teaspoons extra-virgin olive oil
2 teaspoons fresh lemon juice
1/4 teaspoon salt
Pinch freshly ground black pepper
2 cloves garlic, minced
2 teaspoons fresh rosemary leaves, chopped, or 1 teaspoon dried, crushed
Fresh rosemary sprigs (optional)
Capers (optional)
Cut the fish into 4 equal-size portions. Combine the olive oil, lemon juice, salt, pepper, garlic, and rosemary in a bowl. Brush the mixture onto the fish.
To grill, arrange the fish on a grill rack or use a grill basket sprayed with olive oil cooking spray. Grill over medium-hot coals until the fish flakes easily (allow 4-6 minutes per 1/2" of thickness). If the fish is more than 1" thick, gently turn it halfway through grilling.
To broil, spray the rack of a broiler pan with olive oil cooking spray and arrange the fish on it. Broil 4" from the heat for 4-6 minutes per 1/2" of thickness. If the fish is more than 1" thick, gently turn it halfway through broiling.
To serve, top the fish with capers, if using, and garnish with rosemary sprigs, if desired.
---------------------------------
Gulf Coast Shrimp And Vegetables - South Beach Diet Recipe (Phase 1)

INGREDIENTS
1 tablespoon olive oil
1 large onion, cut into thin wedges
1 small red bell pepper, cored, seeded, cut into thin strips
2 cloves garlic, minced
1/4 teaspoon salt (optional)
1 pound medium or large shrimp in the shell,
peeled and deveined (about 12 ounces after peeling)
1 zucchini, cut into thin 2-inch-long strips
1 tablespoon chopped fresh thyme, or 1 teaspoon dried thyme
1/4 teaspoon crushed red pepper flakes
DIRECTIONS
Heat the oil in a large non-stick skillet over medium-high
heat. Add the onion, red pepper, and garlic. Saute until limp, about 3 minutes. Sprinkle with salt, if desired.
Push the onion mixture to the edges of the skillet. Add the
shrimp and zucchini; sprinkle with thyme and red pepper flakes.
Saute until the shrimp are opaque, 4 to 5 minutes.
Toss to mix well. Serve immediately.
------------------------------
Oven-Roasted Shrimp with Salsa - South Beach Diet Recipe (Phase 2)

1/2 pound roma tomatoes, diced
1 onion, peeled and diced
2 limes, juiced
1 jalapeno chile, seeded and minced
1/2 teaspoon ground cumin
1-1/2 pounds of large shrimp, peeled and deveined
2 tablespoons olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
Preheat oven to 450 F.
In a 13x9x2-inch baking dish, combine tomatoes, onion, lime juice, jalapeno and cumin; mix well.
Toss shrimp with oil, salt, and pepper. Evenly spread out shrimp atop tomato mixture. Place in oven and cook until shrimp are pink and salsa is hot, about 8 minutes. Turn halfway through to ensure even cooking. Serve warm.
----------------------------------------
-------
Salmon Patties - South Beach Diet Recipe (Phase 1)

1 can of pink salmon
2 eggs
salt
pepper
Olive oil
Drain salmon put in a bowl and mix in the eggs,salt and pepper to taste. Pat out patties or spoon in. fry on medium heat in olive oil until a lite golden brown.
-----------------------------------
Shrimp Scampi - South Beach Diet Recipe (Phase 2)

Ingredients:
1 pound cleaned and deveined shrimp
2 Tablespoons I Can't Believe it's Not Butter
2 Tablespoons olive oil
4 large cloves garlic
Juice of 1/2 lemon
1/2 cup cooking dry white wine
Pinch of dried hot pepper flakes
Salt and pepper to taste


Heat the I Can't Believe it's Not Butter and oil in a skillet over med-hot heat till foam subsides. Add the garlic, parsley, lemon juice, cooking wine, pepper flakes, salt and pepper. Bring to a boil, lower heat, and simmer for 3 minutes. Add shrimp and cook, stirring frequently, for 5-6 minutes till shrimp are pink. Remove from heat. Place on serving plate and pour sauce over shrimp from the skillet. Serve immediately.
--------------------------------
Smoked Salmon Frittata - South Beach Diet Recipe (Phase 1)

Ingredients
8 stalks fresh asparagus
1 tablespoon extra-virgin olive oil
1/2 Bermuda onion
1/4 cup dry-packed sun-dried tomatoes
2 ounces smoked salmon
1/2 cup liquid egg substitute
1/4 cup water
3 tablespoons nonfat dry milk
1/4 teaspoon chopped fresh marjoram
Pinch freshly ground black pepper
fat-free sour cream (optional)
salmon roe (optional)
chives (optional)
Instructions
Boil 1" of water in a large skillet. Add the asparagus and cook, uncovered, until tender-crisp. Coat an ovenproof 8" skillet with cooking spray and place over medium-low heat until hot. Add the olive oil and saut the onion until soft. Add the asparagus and sun-dried tomatoes. Add the smoked salmon and remove from the heat.
Preheat the broiler. Combine the egg substitute, water, dry milk, marjoram, and pepper. Pour over the salmon mixture. Cover and cook over medium-low heat for 7 minutes or until the bottom is set and the top is slightly wet. Place the skillet under the broiler 4"6" from the heat source until the top of the frittata is puffed and set, 23 minutes. Top with fat-free sour cream, salmon roe, marjoram, and chives, if desired. Slice into wedges and serve immediately.
Try substituting 1 cup of broccoli florets for the asparagus and 2 ounces of ham for the salmon.
-------------------------------
South Beach Chopped Salad with Tuna - South Beach Diet Recipe (Phase 1)

Ingredients
1 can (6 ounces) water-packed tuna
1/3 cup chopped cucumber
1/3 cup chopped tomato
1/3 cup chopped avocado
1/3 cup chopped celery
1/3 cup chopped radishes
1 cup chopped romaine lettuce
Dressing
4 teaspoons extra-virgin olive oil
2 tablespoons fresh lime juice
2 cloves garlic, finely chopped
1/2 teaspoon black pepper
Instructions
To make the salad: Layer the tuna, cucumber, tomato, avocado, celery, radishes, and lettuce in a decorative glass bowl.
To make the dressing: Mix the olive oil, lime juice, garlic, and pepper. Drizzle over the salad.
-------------------------------------
Spicy and Tangy Shrimp - South Beach Diet Recipe (Phase 1)

2 cups shrimp (large works best), peeled
1 tablespoon olive oil
1/2 tablespoon cayenne pepper
1/2 to 1 dash of rosemary- dried or fresh, crushed
1 1/2 teaspoons minced garlic
1 tablespoon hot red chili pepper
Heat oil with garlic and peppers, stir in skillet. When steam begins to rise, add shrimp and stir. Once shrimp turns red add rosemary and let it cook for a few more minutes.
----------------------------------------
--
Spicy Tuna - South Beach Diet Recipe (Phase 2)

2 ounces white pepper
2 ounces black pepper
2 ounces fennel seeds
2 ounces coriander seeds
2 ounces ground cumin
2 tuna fillets (8 ounces each)
4 egg yolks
bunch cilantro
bunch chives
bunch parsley
4 seeded jalapenos (wear plastic gloves when handling)
8 ounces mirin (rice vinegar)
12 ounces olive oil
3 roasted red peppers
1 cucumber, finely sliced
Preheat the oven to 325. Roast the white pepper, black pepper, fennel, and coriander for 15 minutes. Mix with the cumin and process all of the spices in a blender until finely ground.
Coat the tuna with the roasted spices, and pan sear until medium-rare. Set aside.
In a blender, make jalapeno vinaigrette by mixing 2 of the egg yolks with the cilantro, chives, parsley, and jalapenos and 4 ounces of the mirin. Slowly add 6 ounces of oil to emulsify.
In a blender, make a roasted red pepper vinaigrette by mixing the remaining 2 egg yolks with the remaining 4 ounces of rice vinegar and the roasted red peppers. Emulsify with the remaining oil.
Place the Jalapeno vinaigrette and the roasted red pepper vinaigrette on each half of a large platter. Slice the tuna and place on top of the vinaigrettes. Garnish with the cucumber slices.
Since eggs are un-pasturized, you may want to substitute a liquid pasteurized egg product (like Egg Beaters). One-quarter cup of liquid egg substitute is the equivalent of one whole egg.
Serves 4
----------------------------------------


~*~ Tawnia ~*~

The butterfly in my ticker is for my daughter...I am doing this for her!

"Weight GAIN waits for no one...neither should weight LOSS!"


KIERAE's Photo KIERAE SparkPoints: (177,652)
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11/17/07 11:33 A

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****Recipes I am posting, I will note substitutions to make it SB friendly (but the nutritional breakdown will be for the original recipe so be forewarned)!


I used this wet rub on salmon last night and it was WONDERFUL - it will be a regular on all my fish from now on.

Miso Wet Rub

Ingredients

1/3 cup yellow miso
1 tablespoon minced peeled fresh ginger
2 tablespoons rice vinegar
2 tablespoons honey **I substituted SF Maple Syrup)
1/4 teaspoon ground red pepper

Preparation
Combine all ingredients, stirring well with a whisk.

Yield
1/2 cup (serving size: 2 teaspoons)

Nutritional Information
CALORIES 23(16% from fat); FAT 0.4g (sat 0.0g,mono 0.1g,poly 0.3g); PROTEIN 0.9g; CHOLESTEROL 0.0mg; CALCIUM 0.0mg; SODIUM 329mg; FIBER 0.2g; IRON 0.0mg; CARBOHYDRATE 4.4g

___________________


Spicy Peanut Noodles with Shrimp

Ingredients

Peanut sauce:
1/3 cup creamy peanut butter
1/4 to 1/3 cup water
2 tablespoons low-sodium soy sauce
1 1/2 tablespoons rice vinegar
1 to 2 teaspoons chile paste with garlic
1/2 teaspoon sugar
1/2 teaspoon salt, divided

Shrimp:
1 pound medium shrimp, peeled and deveined
Cooking spray

Pasta:
4 cups cooked thick udon noodles or linguine (8 ounces uncooked)***Use whole wheat noodles or shirataki
1 red bell pepper, cut into julienne strips
3/4 cup chopped seeded cucumber
1/4 cup diagonally cut green onions
3 tablespoons chopped roasted peanuts
2 tablespoons cilantro leaves
4 lime wedges (optional)

Preparation
To prepare sauce, combine the first 6 ingredients and 1/4 teaspoon salt; stir with a whisk.

To prepare the shrimp, toss with 1/4 teaspoon salt. Sauté in nonstick skillet coat ed with cooking spray over medium-high heat for 3 minutes on each side or until done.

To prepare pasta, combine peanut sauce, shrimp, noodles, bell pepper, cucumber, and onions in a large bowl; toss well. Sprinkle with chopped peanuts and cilantro. Serve with lime wedges, if desired.
Yield

4 servings (serving size: 1 1/2 cups pasta)**SB serving size of pasta is 1/2cup
Nutritional Information

CALORIES 424(28% from fat); FAT 13.2g (sat 2.6g,mono 5.6g,poly 3.8g); PROTEIN 25g; CHOLESTEROL 129mg; CALCIUM 66mg; SODIUM 765mg; FIBER 3.5g; IRON 3mg; CARBOHYDRATE 51.1g
_________________________________

Halibut Tacos with Yogurt-Lime Sauce (p2)


Ingredients

1 1/2 pounds skinless halibut fillets
1/4 cup fresh lime juice (about 3 limes), divided
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup plain fat-free yogurt
1 teaspoon sugar **Sugar sub packet
1/4 teaspoon salt
1/8 teaspoon chili powder
Cooking spray
8 (6-inch) corn tortillas **Use low carb/hi fiber tortillas for SB
1 10-ounce package shredded cabbage (about 2 cups)
1 peeled avocado, cut into 16 slices
1/4 cup chopped fresh cilantro

Preparation
Place fish in a shallow bowl, and cover with 3 tablespoons juice, 1/2 teaspoon salt, and pepper. Cover and refrigerate 20 minutes.

Combine remaining 1 tablespoon juice, yogurt, sugar, 1/4 teaspoon salt, and chili powder. Cover and chill.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fish and marinade to pan. Cover and cook 8 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Cut fish into 8 equal pieces.

Warm the corn tortillas according to package directions. Top each tortilla with about 2 ounces fish, 1/4 cup shredded cabbage, 2 tablespoons yogurt mixture, 2 avocado slices, and 1 1/2 teaspoons cilantro.

Yield
4 servings (serving size: 2 tacos)**SB would be one taco!

Nutritional Information

CALORIES 405(21% from fat); FAT 9.5g (sat 1.4g,mono 4.3g,poly 2.4g); PROTEIN 43.8g; CHOLESTEROL 56mg; CALCIUM 311mg; SODIUM 683mg; FIBER 5.8g; IRON 2.9mg; CARBOHYDRATE 37.4g
_______________________

Black Rice, Spinach, Salmon, and Mango Salad (p2)

Ingredients

1 1/2 cups black rice
Cooking spray
1 (8-ounce) salmon fillet (about 1/2 inch thick)
1/4 cup fresh lime juice
1 teaspoon kosher salt
1 teaspoon ground cumin
1 teaspoon grated peeled fresh ginger
1 garlic clove, minced
2 1/2 tablespoons canola oil
3 cups diced peeled mango (about 2 medium)
1 cup halved grape tomatoes
1/2 cup thinly sliced green onions
1/2 cup finely chopped green bell pepper
1 (6-ounce) package fresh baby spinach
Preparation
Rinse rice, and drain well. Cook rice in boiling water 35 minutes or until al dente; drain. Cool.

Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray. Add salmon; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Cool; break into bite-sized pieces.

Combine juice and next 4 ingredients (through garlic) in a large bowl, stirring well with a whisk. Gradually add oil to juice mixture, stirring constantly. Add rice, mango, tomatoes, onions, pepper, and spinach; toss gently. Place 1 cup rice mixture in each of 6 bowls; top each with 1 ounce salmon.

Yield
6 servings

Nutritional Information
CALORIES 320(28% from fat); FAT 10.1g (sat 1.3g,mono 4.9g,poly 3g); PROTEIN 13g; CHOLESTEROL 19mg; CALCIUM 59mg; SODIUM 361mg; FIBER 3.1g; IRON 2.2mg; CARBOHYDRATE 46.1g

________________________

Coconut-Chile Snapper with a Caribbean Bean Puree(p2)


Ingredients

Puree:
2 teaspoons canola oil
1/4 cup minced shallots
1 garlic clove, minced
3/4 cup thinly sliced banana (about 1 banana)
1 cup canned black beans, rinsed and drained
1/2 cup organic vegetable broth (such as Swanson Certified Organic), divided
1 tablespoon fresh lime juice
1 1/2 teaspoons ground cumin
1/4 teaspoon salt

Snapper:
1 cup shredded carrot (about 1 carrot)
1 cup light coconut milk
2 teaspoons chili powder
1/4 teaspoon salt
2 jalapeños, minced
4 (6-ounce) red snapper fillets, skinned
Preparation
To prepare puree, heat oil in a large nonstick skillet over medium heat. Add shallots and garlic; cook 2 minutes or until tender, stirring occasionally. Add banana; cook 2 minutes, stirring occasionally. Stir in beans, 1/4 cup broth, juice, cumin, and 1/4 teaspoon salt; cover and simmer 5 minutes or until all liquid is absorbed. Place banana mixture and remaining 1/4 cup broth in a food processor; process until smooth.

To prepare snapper, combine carrot, milk, chili powder, 1/4 teaspoon salt, and jalapeños in a large nonstick skillet over medium-high heat; bring to a simmer. Add fish to pan; cover and simmer 7 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.


Yield
4 servings (serving size: 1 fillet, 1/4 cup bean puree, and about 3 tablespoons coconut sauce)
Nutritional Information

CALORIES 312(24% from fat); FAT 8.2g (sat 3.5g,mono 1.8g,poly 1.5g); PROTEIN 39.1g; CHOLESTEROL 63mg; CALCIUM 97mg; SODIUM 709mg; FIBER 4.7g; IRON 2.1mg; CARBOHYDRATE 22.5g

________________________

MAPLE GLAZED SALMON (p1)

Up-front prep: 5 minutes
Then marinate 4 – 48 hours
Then prep: 5 minutes
Then time to table: 25 minutes
Serves 4

1 pound salmon
3/4 cup maple syrup ***Use Sugar Free Maple Syrup
1/4 cup soy sauce

Cooking spray
Plenty of coarse black pepper (see TIPS)

Combine the salmon, maple syrup and soy sauce in a ziplock bag. Marinate in the refrigerator for at least 4 hours and as long as 48 hours, turning
occasionally.

Move an oven rack to the top position and preheat to 500F.

Cover a rimmed baking sheet with foil and spritz with cooking spray. Remove the salmon (discard the remaining marinade) and arrange (skin-side down for
filets with skin) on the baking sheet. Thickly and firmly, press the pepper into the top side.

Cook the salmon for about 6 minutes for individual filets or 10 minutes for fat filets or steaks. (The rule of thumb is 10 minutes per inch of thickness.)
The salmon is done when the flesh has turned pale pink but remains moist.


* Salmon steaks, individual filets and thick filets from warehouse clubs all work well. If the skin’s still on one side, the salmon will be slightly tastier.
* The maple syrup-soy mixture can marinate two pounds of salmon so consider cooking extra for planned-overs.
* Commercial coarse pepper works better than freshly ground pepper.
* Do use a lot of pepper, more than seems imaginable! as much as a quarter cup.
If it’s too peppery for someone, it’s easy to scrape off later.
* The salmon can be grilled as well.

NUTRITION ESTIMATE
Per Serving: 275Cal (41% from Fat); 13g Tot Fat; 3g Sat Fat; 17g Carb; 1g Fiber; 374mg Sodium; 67mg Cholesterol, Weight Watchers 6 points
___________________________

Shrimp Portifino (PHASE 2 with pasta)
This is my take on a great dish I love.

10 Small tail on shrimp
2-3 Cups of Spinach (it cooks down a lot)
3 Mushrooms, sliced
1 Clove garlic (finely chopped)
1/2 Serrano or Poblano pepper (finely chopped)
2T. Lemon juice
2-3 T. Olive Oil
Kosher Salt (Optional)
Pine nuts (Optional)**IF you use, add only a serving size.
1 Serving WW angel hair pasta

In a pan, saute Shrimp, garlic and pepper in olive oil (about 3 mins each side)

Remove shrimp from pan, sprinkle coarse salt to taste. In same pan, add lemon juice, toss in spinach, mushrooms and pine nuts. It's done when spinach looks good to you.

While you are doing this, you can cook WW pasta according to directions on box.

To assemble, put spinach mixture on plate. Add nest of angel hair pasta, top off with shrimp.
__________________

Asparagus, Shrimp, and Mushroom Salad (p1)
(from a magazine called tasteforlife)
30 minutes prep time, serves 7

1/2 lb medium shrimp, cooked and peeled
3 c asparagus spears, chopped, blanched, and cooled
1 pt cherry tomatoes, cut in half
11/2 c mushrooms (chanterelle, oyster, or button), chopped
1/2 t freshly ground black pepper
1/2 c vinaigrette dressing **Use SB friendly/FF type

Cut the shrimp in half lengthwise. Combine the shrimp, asparagus, tomatoes, and mushrooms in a large bowl. Add black pepper. Toss together gently.

Pour the dressing over the asparagus mixture and toss to combine. Refrigerate at least 30 minutes before serving.

Per serving: 96 calories, 13g protein, 12g carbohydrates, 3g fiber, 1g total
fat, 292mg sodium
__________________
Swordfish with Capers and Fresh Tomatoes (p1)

1 tbsp. olive oil
4 swordfish steaks, each about 6 oz and 1/2 inch thick
1 1/2 tsp. salt
1/2 tsp. black pepper
1/4 cup dry white wine
3 tomatoes, peeled, seeded, and chopped
1 tbsp. capers, rinsed and drained
1 tbsp. flat leaf parsley

In a skillet, heat olive oil over medium high eat. Rub fish steaks with 1 tsp of the salt and the pepper and place in the skillet. Cook, turning once,
until golden brown, about 2 minutes on each side. Add the white wine and stir to scrape up any bits clinging to the bottom of the pan. Reduce heat to low and top each steak with an equal amount of the tomatoes and capers. Sprinkle with the remaining salt. Cook until the fish is just opaque throughout, 2 to 3 minutes longer. Transfer to serving dish and garnish with parsley.

Serves 4

266 cal, 10 g total fat (2 g sat), 1 g fiber

______________________

Shrimp and Celery Salad (p1)
4 servings

1/2 cup nonfat sour cream
1/4 cup mayo ***Sub in SB friendly mayo
2 tbsp fresh lime juice
1 tbsp grated lime zest
1 1/2 tsp curry powder
1/2 tsp salt
1 1/2 pounds peeled,deveined,cooked medium shrimp
4 large celery stalks, thinly sliced
1 large cucumber, peeled, seeded, thinly sliced

Whisk together sour cream, mayo, lime juice/zest, curry, and salt in a large bowl. Add shrimp, celery, and cucumber; toss gently to coat. Refrig till ready to serve.

330 Calories
____________________________-

Spiced whitefish with mild chile puree (p1)
4 servings

Sauce:

1 (4 ounce) can whole green chiles, drained
2 tbsp nonfat sour cream
1/4 tsp salt

Fish:

1 tbsp ground cumin
1/8 tsp cayenne
4 (6 ounce) white fillets (grouper/cod/snapper/halibut)
2 tsp extra virgin olive oil
1 lime, cut into wedges

For the sauce: Chop chiles, sour cream and salt in a food processor until well blended.

For the fish: Mix cumin and cayenne together and rub into both sides of fish. Season fish well with salt and pepper. Heat 1 tsp of oil in nonstick skillet over medium high heat, add 2 fillets and cook until opaque and tender (about 3 minutes per side). Repeat with remaining fish. Squeeze lime over fish and serve hot with sauce.

200 calories

___________________________

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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 current weight: 146.0 
 
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140.5
137.75
135
KIERAE's Photo KIERAE SparkPoints: (177,652)
Fitness Minutes: (194,382)
Posts: 39,362
11/17/07 11:30 A

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Cod Salad with Sesame Dressing

Ingredients:
2 ounces white fish (cod, haddock, etc.)
salt and pepper
1 teaspoon oil
1 clove garlic (crushed)
1/2 tablespoon tahini
1 teaspoon sesame seeds (toasted)
1 teaspoon miso
1 teaspoon sugar (sub artificial or sf syrup or agave)
1 teaspoon soy
1 teaspoon rice vinegar
1/2 teaspoon mirin
a touch of heat (I used a couple drops of chili oil)
1 serving salad greens
1 tomato (sliced)
1 green onion (chopped)

Directions:
1. Season the fish with the salt and pepper.
2. Heat the oil and garlic in a pan.
3. Add the fish and sear on both sides.
4. Mix the tahini, sesame seeds, miso, sugar, soy, vinegar, mirin and chili oil in a small bowl.
5. Assemble the salad.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
146
143.25
140.5
137.75
135
KIERAE's Photo KIERAE SparkPoints: (177,652)
Fitness Minutes: (194,382)
Posts: 39,362
11/17/07 10:47 A

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BAKED TILAPIA FILETS

Ingredients:

1 - 1 1/2 lbs freshTilapia Filets (Any thin white fish can be sub.)
1 Package Frozen Chopped Spinach (Thawed)
Olive Oil Pam
Fresh Mushrooms
4 tbs. light feta cheese
1 small jar Roasted Peppers (0 calories, 0 fat, 0 sugar, amazing!!!)
1 tbs. sesame oil
2 tbs. light soy sauce
Lemon Pepper Seasoning

Coat a 9 x 12 glass baking dish with Pam.
Lay the Fish Filets Flat in the dish
Sprinkle lemon pepper seasoning on each filet
Squeeze water from thawed spinach and spread on each filet. (Messy)
Sprinkle light feta cheese on top of spinach. Add more if you like!
Handful of fresh mushrooms on top of feta
Chop roasted peppers to bite size and sprinkle on top of mushrooms.
Combine oil & soy sauce the best you can and drizzle over fish!
Don't use all the oil mixture, just to wet the veggies! Gives them a fantastic flavor!

Options: serve with a cup of steamed greens beans with a Mrs. Dash seasoning.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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140.5
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135
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