Seafood Risotto
Risotto must be served immediately so you can best savor its rich creaminess. With this version, there's just enough for two healthful portions. Complete the meal with a salad, bread, and crisp white wine.
2 cups fat-free, less-sodium chicken broth
1 (8-ounce) bottle clam juice
2 teaspoons butter
1/4 cup chopped shallots
1/2 cup uncooked Arborio rice
1/8 teaspoon saffron threads, crushed
1 tablespoon fresh lemon juice
1/2 cup grape tomatoes, halved
4 ounces medium shrimp, peeled and deveined
4 ounces bay scallops
2 tablespoons whipping cream
Chopped fresh parsley (optional)
1. Bring broth and clam juice to a simmer in a medium saucepan (do not boil). Keep warm over low heat.
2. Melt butter in a large saucepan over medium heat. Add shallots to pan; cook 2 minutes or until tender, stirring frequently. Add rice and saffron to pan; cook 30 seconds, stirring constantly. Add lemon juice to pan; cook 15 seconds, stirring constantly. Stir in 1/2 cup hot broth mixture; cook 2 minutes or until the liquid is nearly absorbed, stirring constantly. Add remaining broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 18 minutes total).
3. Stir in tomatoes; cook for 1 minute. Stir in shrimp and scallops; cook for 4 minutes or until shrimp and scallops are done, stirring occasionally. Remove from heat; stir in cream. Sprinkle with parsley, if desired.
Yield: 2 servings (serving size: about 1 1/4 cups)
CALORIES 400 (23% from fat); FAT 10.1g (sat 4.9g,mono 2.6g,poly 1.1g); IRON 2.8mg; CHOLESTEROL 118mg; CALCIUM 89mg; CARBOHYDRATE 49.1g; SODIUM 520mg; PROTEIN 30.2g; FIBER 2.6g
Cooking Light, OCTOBER 2008
Showing posts with label vegequarian. Show all posts
Showing posts with label vegequarian. Show all posts
Sunday, February 8, 2009
Saturday, February 7, 2009
Open-Faced Tuna and Artichoke Melt
Weight Watchers Recipe.
Open-Faced Tuna and Artichoke Melt
POINTS® Value: 6
Servings: 2
Preparation Time: 10 min
Cooking Time: 5 min
Level of Difficulty: Easy
You won't find any mayo in this tuna salad just lemon juice and a hint of olive oil. Use albacore tuna because it flakes better.
Ingredients
1/2 cup(s) canned artichoke hearts, without oil, about four pieces, drained and chopped
1/4 cup(s) scallion(s), chopped
1 tbsp fresh lemon juice
1 tsp olive oil
1/2 tsp Italian seasoning
1/8 tsp black pepper
1/8 tsp cayenne pepper
6 oz water-packed tuna fish, drained, albacore, and flaked
2 average whole-wheat english muffin(s), split
3 tbsp grated Parmesan cheese
Instructions
* Preheat broiler.
* Combine first 8 ingredients in a medium-sized bowl. Divide the mixture evenly among muffin halves; sprinkle with cheese.
* Place on a baking sheet; broil 5 inches from heat until golden brown, 5 minutes.
From Weight Watchers website.
Open-Faced Tuna and Artichoke Melt
POINTS® Value: 6
Servings: 2
Preparation Time: 10 min
Cooking Time: 5 min
Level of Difficulty: Easy
You won't find any mayo in this tuna salad just lemon juice and a hint of olive oil. Use albacore tuna because it flakes better.
Ingredients
1/2 cup(s) canned artichoke hearts, without oil, about four pieces, drained and chopped
1/4 cup(s) scallion(s), chopped
1 tbsp fresh lemon juice
1 tsp olive oil
1/2 tsp Italian seasoning
1/8 tsp black pepper
1/8 tsp cayenne pepper
6 oz water-packed tuna fish, drained, albacore, and flaked
2 average whole-wheat english muffin(s), split
3 tbsp grated Parmesan cheese
Instructions
* Preheat broiler.
* Combine first 8 ingredients in a medium-sized bowl. Divide the mixture evenly among muffin halves; sprinkle with cheese.
* Place on a baking sheet; broil 5 inches from heat until golden brown, 5 minutes.
From Weight Watchers website.
Thursday, December 13, 2007
FILET OF SOLE WITH PINE NUTS AND CHIVES
Serves 2.
Can be prepared in 45 minutes or less.
1 1/2 tablespoons pine nuts
2 tablespoons unsalted butter
1 1/2 teaspoons minced fresh chives or scallion greens
two 6-ounce fillets of sole
seasoned flour for dredging
lemon wedges
In a large non-stick skillet sauté pine nuts in 1 tablespoon of butter over moderately high heat, stirring, until golden. Add chives. Remove skillet from heat and transfer mixture with slotted spoon to a dish.
Season sole with salt and pepper and dredge in flour, shaking off excess. In the skillet heat remaining tablespoon butter over moderately high heat until foam subsides and sauté sole until it just flakes, about 1 minute on each side. Transfer sole to plates and spoon pine nut mixture over it.
Gourmet
March 1994
Can be prepared in 45 minutes or less.
1 1/2 tablespoons pine nuts
2 tablespoons unsalted butter
1 1/2 teaspoons minced fresh chives or scallion greens
two 6-ounce fillets of sole
seasoned flour for dredging
lemon wedges
In a large non-stick skillet sauté pine nuts in 1 tablespoon of butter over moderately high heat, stirring, until golden. Add chives. Remove skillet from heat and transfer mixture with slotted spoon to a dish.
Season sole with salt and pepper and dredge in flour, shaking off excess. In the skillet heat remaining tablespoon butter over moderately high heat until foam subsides and sauté sole until it just flakes, about 1 minute on each side. Transfer sole to plates and spoon pine nut mixture over it.
Gourmet
March 1994
SALMON WITH ENDIVE, DILL, AND CREAM
Makes 4 servings.
4 (6- to 7-oz) center-cut pieces salmon fillet with skin (1 1/4 inches thick), any pin bones removed
3/4 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon olive oil
1/2 cup finely chopped shallots
2 large Belgian endives (1/2 lb total), quartered lengthwise, cored, and cut crosswise into 1/2-inch pieces
1/3 cup dry white wine
1 cup heavy cream
2 tablespoons chopped fresh dill
1 tablespoon fresh lemon juice
Preheat broiler. Line rack of a broiler pan with foil, then lightly oil foil. Pat salmon dry, then arrange, skin sides down, on broiler pan. Sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper, then broil 4 to 5 inches from heat until almost cooked through, about 6 minutes. Keep warm, loosely covered with foil (fish will cook through from residual heat).
Meanwhile, heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then sauté shallots, stirring, 1 minute. Add endives and sauté, stirring, until softened, 3 to 4 minutes. Add wine and boil over high heat, stirring, until liquid is reduced to 1 tablespoon, about 1 minute. Add cream and remaining 1/4 teaspoon salt and 1/4 teaspoon pepper and boil, stirring occasionally, until liquid is thickened and reduced by half, 3 to 4 minutes. Stir in dill, lemon juice, and salt to taste. Serve salmon with sauce.
Gourmet
Quick Kitchen
October 2005
4 (6- to 7-oz) center-cut pieces salmon fillet with skin (1 1/4 inches thick), any pin bones removed
3/4 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon olive oil
1/2 cup finely chopped shallots
2 large Belgian endives (1/2 lb total), quartered lengthwise, cored, and cut crosswise into 1/2-inch pieces
1/3 cup dry white wine
1 cup heavy cream
2 tablespoons chopped fresh dill
1 tablespoon fresh lemon juice
Preheat broiler. Line rack of a broiler pan with foil, then lightly oil foil. Pat salmon dry, then arrange, skin sides down, on broiler pan. Sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper, then broil 4 to 5 inches from heat until almost cooked through, about 6 minutes. Keep warm, loosely covered with foil (fish will cook through from residual heat).
Meanwhile, heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then sauté shallots, stirring, 1 minute. Add endives and sauté, stirring, until softened, 3 to 4 minutes. Add wine and boil over high heat, stirring, until liquid is reduced to 1 tablespoon, about 1 minute. Add cream and remaining 1/4 teaspoon salt and 1/4 teaspoon pepper and boil, stirring occasionally, until liquid is thickened and reduced by half, 3 to 4 minutes. Stir in dill, lemon juice, and salt to taste. Serve salmon with sauce.
Gourmet
Quick Kitchen
October 2005
Sunday, November 11, 2007
Pan fried Sole with capers & lemon
Serves 4
8 fillets of sole (or other skinless fish)
3/4 cup flour
2 T vegetable oil
3/4 cup (1 1/2 sticks) butter
juice of 2 lemons
1/4 cup fresh chopped parsley
2 heaping T drained capers
2 lemons, halved (for serving)
Set oven at 300 deg.
Pat fish dry w. paper towels. Sprinkle the flour into a small roasting pan or baking dish & add a generous pinch of salt & pepper. Turn fish in flour so they’re coated all over & set fish aside.
Heat 1 T oil in each of 2 large (12 in) skillets set over med-high heat.
When oil is hot, add 4 T butter to each pan. When the butter melts, add 2 fillets to each pan & cook them for a few minutes or until the undersides are golden brown. Use a wide metal spatula to flip the fillets & cook them on the other side until browned as well.
Remove the fillets from the pan & transfer them to a baking sheet. Put the sheet in the oven to keep the fish warm.
Add another 2 T of butter to each pan, let it melt, & fry remaining 4 fillets in the same way.
Set 2 fillets overlapping on each of 4 large dinner plates. Immediately sprinkle them generously w. lemon juice, scatter the parsley & capers on the fish & around edges of plates & serve at once w. 1/2 a lemon wedge on plates.
8 fillets of sole (or other skinless fish)
3/4 cup flour
2 T vegetable oil
3/4 cup (1 1/2 sticks) butter
juice of 2 lemons
1/4 cup fresh chopped parsley
2 heaping T drained capers
2 lemons, halved (for serving)
Set oven at 300 deg.
Pat fish dry w. paper towels. Sprinkle the flour into a small roasting pan or baking dish & add a generous pinch of salt & pepper. Turn fish in flour so they’re coated all over & set fish aside.
Heat 1 T oil in each of 2 large (12 in) skillets set over med-high heat.
When oil is hot, add 4 T butter to each pan. When the butter melts, add 2 fillets to each pan & cook them for a few minutes or until the undersides are golden brown. Use a wide metal spatula to flip the fillets & cook them on the other side until browned as well.
Remove the fillets from the pan & transfer them to a baking sheet. Put the sheet in the oven to keep the fish warm.
Add another 2 T of butter to each pan, let it melt, & fry remaining 4 fillets in the same way.
Set 2 fillets overlapping on each of 4 large dinner plates. Immediately sprinkle them generously w. lemon juice, scatter the parsley & capers on the fish & around edges of plates & serve at once w. 1/2 a lemon wedge on plates.
Swordfish
Coat w. sour cream and bake.
Before serving pour over lemon juice, worcestershire sauce and butter.
Before serving pour over lemon juice, worcestershire sauce and butter.
Curried Shrimp
1 Crosse & Blackwell consomme madrilene clear (not red)*
1 4oz. pkg Phila. cream cheese*
1 helping tsp. Madras curry*
*mix in Cuisinart not mixer
Put in refrig. to set (in ramekins)
Marinate shrimp (tiny) just before serving, put 2 or 3 on each
ramekin - sprinkle w. chopped parsley.
1 4oz. pkg Phila. cream cheese*
1 helping tsp. Madras curry*
*mix in Cuisinart not mixer
Put in refrig. to set (in ramekins)
Marinate shrimp (tiny) just before serving, put 2 or 3 on each
ramekin - sprinkle w. chopped parsley.
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