Spicy Napa Cabbage Slaw

Eating light doesn't have to be boring.  This dish adds spice to a healthy diet in more ways than one.  First, we're going to use Chinese cabbage instead of plain, old, ordinary lettuce and, second, we're turning up the heat by tossing in some chiles.  This recipe is based on one found in Martha Stewart Living magazine, where she suggests using a red Thai chile, but I encourage you to substitute to suit your taste.  Turn the heat up or down as you like, but keep in mind, red makes it pretty.  Follow this link to a fairly concise history of red chiles as well as a graph-full of helpful information.

http://www.indiacurry.com/spice/sz001aboutchili.htm

What's In It:


Juice of 1 lemon, freshly squeezed
1 red chile, sliced thin (We've already talked about this.  Use what you like.  If you don't know what you like, Martha Stewart recommends you use a red Thai.)
1/4 c. extra-virgin olive oil
Freshly ground salt and pepper
6 c. shredded Napa cabbage (You may use other varieties of Chinese cabbage if you like.  Napa's flavor is milder and, as such, lends itself to the spice in this recipe.)
1/2 c. thinly sliced red onion (You may substitute 4 thinly sliced scallions)
1/8 - 1/4 c. chopped fresh cilantro (According to taste)


How To Make It:


Add sliced chiles to lemon juice in medium, non-metallic bowl.
Add olive oil slowly, whisking constantly until blended.
Season to taste with salt and pepper.
Mix remaining vegetables in a large serving bowl.
Drizzle with dressing.
Toss before serving.

Broccoli Parmesan

Since he was two, broccoli has been my son's favorite vegetable.  I know!  Weird, right?  Maybe if I tell you he liked his broccoli smothered in that orangeish sauce that passes for cheese it would make more sense.
Let's think of this recipe as a healthier, far more sophisticated version of my son's old favorite, only this time we're going to use real cheese and we'll ramp it up a notch by throwing in some pine nuts.  The end result is lighter, tastier, crunchier and, since the broccoli isn't cooked to death, full of fiber, vitamin C, and selenium!

What's In It:


1/4 c. pine nuts
3 tbs. olive oil
1 1/2 lb. broccoli
4 cloves garlic, minced
Pinch red pepper flakes
1/2 chicken broth (If you have fresh stock around, use it.  If not, buy organic.)
1/4 tsp. salt
1/2 c freshly grated parmesan cheese (None of that powdered stuff in a can, please)


How to Make It:


Separate broccoli florets from stems.  Cut broccoli florets into 1-inch pieces and place in bowl.  Peel stems and chop into 1/2-inch pieces and place in separate bowl.
Toast pine nuts in large skillet over medium heat, tossing frequently, until golden brown, about 5 minutes.  Remove from skillet and set aside.
Increase heat to medium high and heat olive oil in same skillet.
Add broccoli stems.  Cook, stirring occasionally, until broccoli takes on a spotty brown color, about 3 minutes.
Add garlic and pepper flakes and stir for about 30 seconds.
Add florets, broth or stock, and 1/4 tsp salt.  Cover and cook over medium-low heat until broccoli is almost tender, 5 to 7 minutes.
Uncover and cook a minute more.  (Most of the liquid should be cooked out)
Remove from heat and sprinkle with cheese and nuts.
Salt and pepper to taste.


© Copyright 2009-2011 Stacye Carroll All Rights Reserved

Thai Barbecued Turkey Breast

I love turkey.  It's easily one of my favorite meats.  It's low in fat, full of protein and has a wonderful flavor that compliments most vegetables.  It wasn't until just a couple of years ago that I began grilling and smoking turkeys.  Now, I'm convinced, it's the only way to go.
This recipe produces a spicy bird with an oriental twist.  Leftovers, if there are any, are perfect for stir-fry.  Most important, this dish proves that eating healthy doesn't have to mean giving up flavor or variety!

What's In It:


1/4 c. low sodium soy sauce (I almost always use low sodium as I don't think you sacrifice any flavor by cutting the sodium.)
1/4 c. packed light brown sugar
3 cloves garlic, minced
2 tbl. Asian fish sauce (Easily found at Whole Foods or Trader Joe's.  My Kroger also carries it in the international foods section)
2 tbl. lime juice (Did you know that squeezing limes increases hand strength?  Use the real thing, baby)
2 tbl. sesame oil (Also found in the international foods section)
1 1/2 tbl. freshly grated ginger root (You can buy graters meant especially for ginger root or you can use a regular grater with smaller-sized holes.)
1/4 c. Thai chili paste (Usually found in close proximity to Asian fish sauce)
1/4 c. vegetable oil
1 boneless turkey breast (I usually buy between 1 and 1 1/2 pounds)


How To Make It:


Combine first 9 ingredients in a large zip-loc bag (gallon sized or larger).  Shake well to mix.
Put turkey in bag and seal.
Refrigerate 4 to 6 hours or overnight, turning occasionally.
Spray grill with cooking spray and prepare grill for indirect cooking.(Build fire on one side of grill leaving other side for actual cooking)
Place marinated turkey breast on unheated side of grill, skin side down.
Cook until breast is a deep brown and meat thermometer reads 155 degrees (I have an electric digital thermometer that I insert into the meat when I put it on.  An alarm goes off when the meat reaches the temperature I preset.  If you don't have one of these, it is worth the small investment.)
Remove turkey from grill, wrap in foil, and allow to sit for 15 minutes before slicing.

Green Salad with Balsamic Vinaigrette & Parmesan Crisps

I love croutons.  Especially homemade croutons.  My favorites are made from brown bread.  Yum.
Croutons, however, are not on my food plan.  Made from bread and usually tossed about in vats of butter, they are full of fats and carbohydrates.  This is, of course, what makes them taste good.  It's also what we carry around with us, long after the salad becomes a distant memory.
Years ago, I stumbled upon a recipe from Kraft foods, that provided a wonderful alternative to croutons in the form of parmesan crisps.  I've tweaked the salad to suit my tastes but wouldn't change a thing about those crisps...they'll almost make you forget brown bread croutons...almost.

What's In It:


1 c. grated parmesan cheese (Just this once, we'll use the cheese in a can.)
2 tsp. finely chopped fresh rosemary (Dried isn't a good substitute this time.)
8 c. greens (Use what you like.  Mixed is very good but if serving less adventurous palates, romaine works just as well.)
1/2 c. seedless red grapes (You can use green but they're not as pretty)
1/2 c. almond slivers, toasted
1/2. c. low fat Balsamic Vinaigrette dressing (recipe to follow)

How To Make It:


Preheat oven to 400 degrees F.
Spray jelly roll pan with baking spray.
Mix cheese and rosemary in small bowl.
Place 1 tbl. cheese mixture on prepared pan, flatten.
Repeat with remaining cheese mixture, allowing 1 inch between each crisp.  (Makes 16)
Bake 5 min., turn and bake an additional minute until golden brown.
Cool on wire rack.
Place 1 c. greens on salad plate.
Top with 1 tbl. grape halves and 1 tbl. toasted almonds.
Drizzle with 1 tbl. dressing (recipe to follow).
Garnish with 2 crisps.

Low-fat Balsamic Vinaigrette


Mix in a bowl: 1/4 c. balsamic vinegar, 1/4 c. olive oil, 2 tbl. fresh-squeezed lemon juice, 2 tsp. low sodium soy sauce, 1/4 tsp. stevia, 3 garlic cloves, finely chopped, and 1/4 tsp. freshly ground black pepper.
Whisk until blended.  Refrigerate leftovers.

Pecan Encrusted Grouper

For grouper and me, it was love at first bite.  I remember it well...my friend and I spent hours driving around Destin.  We'd been to the docks and watched the boats come in.  We'd shopped souvenirs, and scooped shells.  It was time for lunch.  I don't remember why we ended up at the Holiday Inn on highway 98.  We didn't have rooms in the hotel.  But something about the place inspired the adventurer in me and, for the first time, I ordered grouper.
My first taste was fried.  I also enjoy it baked with a cheesy crab concoction on top.  But lets face it, fried and cheesy, while they may taste good, are not the healthiest ways to enjoy fresh fish.  Broiled and pan-seared are our everyday alternatives.
Pecan Encrusted Grouper is not an everyday fish, but it is a way to serve fish that's healthy and elegant all at once.

What's In It:


4 fillets grouper (Wild caught, please)
4 tbl. dijon mustard
1 c. seafood breading mix (I like Autry's)
3 egg whites, lightly beaten(Thank you Sylvia, Chloe, Pat, and Lucy!)
1 c. pecans, chopped medium fine

How To Make It:


Preheat oven to 425 degrees F.
Lightly spread mustard on both sides of fish fillet.
Dredge in breading mix, shaking off excess.
Dip in egg whites.
Roll in pecans.
Place on baking sheet prepared with cooking spray.
Repeat process with remaining fillets.
Bake for 15 to 20 minutes, depending on the size of the fillets.

Shameless Shrimp and Pasta

One of the most enjoyable dates I ever had involved cooking a meal together.  He brought the shrimp, I supplied the pasta and, as we cooked, we talked, and laughed, and learned a lot about each other and how we worked together as a couple.  Even after we'd been married for years he still mentioned that night, and that meal, with fondness.

What's In It:

1 lb. medium shrimp, cleaned and deveined (Most recipes call for large shrimp.  I prefer medium because large shrimp can be tough and not quite as sweet as medium, and be sure to buy "wild caught"!)
3/4 c. fat free Italian dressing (Any old kind will do.)
1 small onion, sliced thin
1 can (14 oz) artichoke hearts, drained and halved
1 tbsp. fresh parsley (Only fresh.  If you can't find fresh, leave this out.)
2 c. sliced fresh mushrooms (Small to medium is best)
1 pkg. (9 oz) whole wheat pasta (I like angel hair or spaghetti but you can use whatever you like)
1/4 c. fresh grated parmesan cheese (You can use the powdered stuff if you like, but it won't be as good)

How To Make It:

Cook pasta according to package directions. Drain and set aside.
Saute' shrimp in 1/2 c. salad dressing in large skillet over medium-high heat for 2 minutes.
Add next 4 ingredients and continue cooking until shrimp pink, stirring frequently.
Toss shrimp mixture with cooked pasta and remaining salad dressing.
Sprinkle with parmesan cheese.

Skinny Tuna Salad

 

 Tuna is a staple in our house.  It's the kind of snack a thirteen-year-old athlete needs, and he can make it himself.  I taught him how to make this recipe last summer and he's never gone near a mayonnaise jar since.  He's even converted his older brothers!

What's In It:

6 oz can white albacore tuna packed in water

1 tbl. dijon mustard

1 tbl. plain yogurt

Salt and pepper to taste

Dash cayenne pepper sauce

1 tbl. dill relish (optional)

How To Make It:

Stir all ingredients together in a bowl.  Serve atop your favorite greens.  I like spinach!  

This recipe makes enough for you and a friend!  

© Copyright 2009-2011 Stacye Carroll All Rights Reserved