January 2012 posts

Fish baked in packets promise moist, tender, and tasty results every time – even if you didn’t think you could cook fish well! Serves 4.

Ingredients

• 4 sheets of foil or parchment paper (approx. 12" x 12" each)
• 1 zucchini, sliced into ¼" rounds (at least 8 pieces)
• 1 onion, thinly sliced
• 4 teaspoons minced garlic (about 3 large cloves)
• 1 14.5-ounce can low-sodium stewed tomato slices
• 1 pound cod or other firm fleshed white fish, cut into 4 pieces
• 4 tablespoons crumbled reduced-fat feta cheese
• 1 teaspoon each dried basil, oregano, and pepper
• 4 teaspoons olive oil
• Optional: 4 tablespoons chopped black olives

Directions

1. Preheat oven to 450°.
2. On each piece of foil, layer zucchini and onion slices, ½ teaspoon garlic, and 2 tomato slices.
3. Top with the fish, then feta and olives (if using). Sprinkle with ¼ teaspoon each of the basil, oregano, and pepper. Drizzle each with 1 teaspoon olive oil.
4. Bake for 15-20 minutes or until fish flakes easily with a fork. Rest 5 minutes.
5. Remove fish from foil and arrange on plates.

Per serving: 212 calories, 24g protein, 13g carbohydrate, 8g fat, 2g sat fat, 4g mono fat, 50mg cholesterol, 4g fiber, 207mg sodium

THE SEASONED COOK For more fiber, add ½ cup cooked whole grains, beans, or lentils to the foil beneath the vegetables. If using fresh herbs, remember to triple the amount.

Yes you can…use canned salmon to make these healthy and tasty salmon cakes. Whether fresh fish is out of your budget or not readily available, you’re “off the hook.” Canned salmon has all the healthy protein and Omega-3s, and it’s so easy to keep on hand. Sweet corn and crunchy red pepper add color, and a dollop of tangy aioli makes the meal. Serves 4.

Try this with:Baked Sweet Potato Wedges and Apple Coleslaw

Yogurt aioli

Ingredients

• ¼ cup plain, nonfat yogurt
• 2 teaspoons Dijon mustard
• ½ teaspoon garlic powder

Directions

1. Whisk together ingredients.
2. Cover and refrigerate.

Per serving: 12 calories, 1 gm protein, 2 gm carbohydrate, 0 gm fat, 0 gm sat fat, 0 gm mono fat, 0 mg cholesterol, 0 gm fiber, 44 mg sodium

Salmon cakes

Ingredients

• 1 pound cooked salmon or 14¾-ounce can salmon
• 2 green onions, finely chopped, including green parts
• 2 egg whites
• ½ cup canned corn, drained
• ½ red pepper, finely diced
• 1 teaspoon prepared mustard
• 1 teaspoon cayenne pepper
• ¼ cup plus 1 tablespoon whole wheat bread crumbs
• 1 tablespoon canola oil

Directions

1. Flake salmon and mix with next six ingredients. Add ¼ cup of the bread crumbs and mix well. Refrigerate mixture for at least 15 minutes.
2. Form into 4 cakes. Dust each side with remaining bread crumbs.
3. Put oil in pan and bring to medium heat. Add the cakes and cook until outside turns brown, approximately 3 minutes. Turn over and fry another 2 minutes until bottom is brown.
4. Serve and top with yogurt aioli.

Per serving: 215 calories, 27 gm protein, 16 gm carbohydrate, 5 gm fat, 1 gm sat fat, 1 gm mono fat, 59 mg cholesterol, 2 gm fiber, 217 mg sodium

THE SEASONED COOK The secret to holding the cakes together is to refrigerate the salmon mixture before cooking, so the bread crumbs absorb moisture from the other ingredients.

Healthier than jambalaya and easier and more economical than bouillabaisse, this one-dish stew features convenient frozen veggies and protein-rich firm fish. And, it’s loaded with nutrients like Vitamin C and magnesium,which help control blood pressure, and lycopene, which may help prevent prostate cancer. Serves 4.

Ingredients

• 1 medium onion, sliced into thin strips
• 1 cup lima beans, canned or frozen
• ½ cup chicken or vegetable broth, low sodium
• 2 cup fresh or frozen okra
• 1 14.5 ounce can tomatoes with juice, diced or cut, stewed or with spices
• 1 teaspoon basil, oregano, thyme
• ¼ teaspoon pepper
• 1 pinch cayenne (optional for a little zing)
• 3/4 pound firm fish cut into edible chunks (snapper or cod are excellent)

Directions

1. Spray nonstick pan with olive oil and sauté the onion over medium heat for a few minutes until wilted, but not brown.
2. Stir in lima beans and chicken broth. Simmer covered for 5 minutes.
3. Stir in all the next 5 ingredients. Simmer covered for 5 minutes.
4. Taste the broth and add pepper and cayenne to taste. Add the fish and simmer for 10 minutes or until fish is tender but not over done. Depending on the thickness, the fish may need another 5 minutes. Add more broth or water if necessary.
5. Serve in bowls by itself or over a ½ cup serving of rice or polenta. Garnish with sliced black olives and chopped cilantro.

Per serving: 187 calories, 21 gm protein, 24 gm carbohydrate,1 gm fat, 0 gm sat, 0 gm mono, 31 mg cholesterol, 5 gm fiber, 320 mg sodium

THE SEASONED COOK You can substitute green bean, zucchini, kale, spinach or shredded cabbage for okra or lima beans. Keep it simple. Also, keep frozen or canned vegetables on hand to create this perfect simple supper if you are low on fresh ones. For an even more down home flavor, use smoked paprika.

You’ll love homemade turkey stock. And it will make you feel good to make it because you can use what’s in your refrigerator as well as leftover turkey bones. The secret ingredient here is the yam. Once you taste the combination with the lemon, it will be your secret as well. Makes 4 cups.

Ingredients

• 1 turkey carcass with leftover meat and skin
• 1 clove garlic, whole or crushed
• ½ large onion, cut in thick wedges
• 1 carrot, cut in 1-2" pieces
• 1 stalk celery, including leaves, cut in 1" pieces
• ½ small lemon, deseeded
• ½ small yam, peeled, cut into large chunks (may substitute potato)
• ½ teaspoon each black pepper, thyme, and rosemary
• Water to cover (6-8 cups)

Directions

1. After removing all usable meat from roasted turkey, break carcass back so that it lays better in the pot with all the bones and skin. Place in deep pot with all other ingredients and pour water to just cover.
2. Bring to boil, then simmer covered for 1-2 hours.
3. Drain stock and cool in refrigerator until fat congeals on top (overnight is best). Then, skim fat off the top, discard. Stock is ready to use or store.

Per serving: 38 calories, 5 gm protein, 3 gm carbohydrate, 2 gm total fat, 1 gm sat fat, 1 gm mono, 0 mg cholesterol, 0 gm fiber, 40 mg sodium

THE SEASONED COOK This recipe works for any kind of poultry, use it throughout the year for chicken. The secret of this stock is the lemon, which adds freshness, and the potato or yam, which gives the stock extra body. Add in an apple or pear, sprigs of parsley, whatever is in your fridge for more flavor. Store some of the stock in ice trays in the freezer for ready use in sauté dishes. One cube holds about 2 tablespoons.

Everyone needs a basic chili recipe for big gatherings. Here’s ours. What’s fun about this one is that it’s heart healthy and guilt-free, so make extra for second helpings! Serves 4.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 1 green bell pepper, chopped
• ½ 4-ounce can whole green chilies, seeded and chopped fine
• 8 ounces ground turkey breast
• 1½ 14.5-ounce cans white beans, drained and rinsed
• 1 12-ounce can whole tomatillos, seeded and chopped with juice
• 1 tablespoon chili powder
• 1 tablespoon ground cumin
• 1 teaspoon dried oregano
• 4 tablespoons fat-free sour cream
• 2 green onions, chopped fine with green portion
• ¼ cup cheddar cheese, low sodium, low-fat, shredded

Directions

1. Heat olive oil in large sauce pan over medium heat.
2. Add onions, garlic, bell pepper, chilies, and ground turkey. Sauté until turkey is lightly browned and vegetables are soft, about 8-10 minutes.
3. Add white beans, tomatillos, and chili powder, cumin, and oregano. Bring to a boil, then turn heat down and simmer for 30 minutes.
4. Serve and add sour cream. Garnish with cheddar cheese and green onions.

Per Serving: 408 calories, 31 gm protein, 56 gm carbohydrate, 6 gm fat, 1 gm sat fat, 3 gm mono fat, 38 mg cholesterol, 12 gm fiber, 136 mg sodium

How quick? How about 15 minutes? That’s all it takes to create this very satisfying and heart-friendly family dinner. And, after work and the kids’ soccer practice, it just hits the spot. Serves 4.

Ingredients

• Olive oil spray
• 1 medium onion, chopped
• ½ green pepper, chopped
• ½ cup low-sodium chicken broth
• 1 14.5-ounce can no-salt chopped tomatoes with juice
• 1 teaspoon cumin
• ½ teaspoon cayenne
• 2 cups cooked brown rice
• 1 15-ounce can red beans, drained and rinsed
• 1 tablespoon green onion, sliced

Directions

1. In a large pot, sauté onion and pepper until softened. Stir in broth, tomatoes, and spices.
2. Add the rice and beans. Simmer about 10 minutes, stirring occasionally.
3. Serve and garnish with sliced green onion.

Per serving: 277 calories, 12 gm protein, 52 gm carbohydrate, 3 gm fat, 1 gm sat fat, 1 gm mono fat, 0 mg cholesterol, 11 gm fiber, 32 gm sodium

THE SEASONED COOK Brown rice is the whole rice grain and is the only form of rice that contains vitamin E and dietary fiber. It has a wonderful nutty flavor and chewy texture.

Here’s an elegantly easy way to use leftovers from your turkey dinner. Our savory pie is filling, with all the creaminess you expect plus it’s packed with the earthy, sweet flavor of healthy root veggies. Serves 4.

Ingredients

• 4 sheets phyllo dough
• Non-stick pan spray
• 2 teaspoons olive oil
• 1 teaspoon minced garlic
• 2 cups sliced mushrooms
• 1 small sweet potato, peeled and diced (1 cup)
• 2 parsnips, peeled and diced (2 cups)
• 1 teaspoon fresh thyme, chopped
• 1 (15-oz) can low-sodium chicken broth
• 1 cup frozen pearl onions, thawed
• 1 cup frozen mixed vegetables, thawed
• ½ pound cooked turkey breast meat, diced
• ½ cup nonfat half-and-half
• 2 tablespoons cornstarch
• ¼ teaspoon each kosher salt and ground black pepper

Directions

1. Preheat oven to 400°F. Line a 2-quart casserole dish with one layer of phyllo dough. Lightly spray with pan spray and repeat with another sheet. Let dough flap over pan edges and set aside.
2. Prepare filling: Over medium-high heat, heat oil in large skillet. Add garlic and mushrooms and sauté for 2 minutes. Add remaining fresh vegetables and cook 8 minutes or until almost tender. Add chicken broth, fresh thyme, turkey, and frozen vegetables, and stir to mix.
3. While mixture is bubbling, mix the half-and-half with cornstarch and add to vegetable mixture, mix until thickened. Season with salt and pepper.
4. Pour mixture into prepared casserole dish. Cover with single layer of phyllo dough, spray with pan spray and repeat with second sheet. Fold in excess dough over the top of the pie. Bake for 20-25 minutes until crust is golden brown. Let pie sit 10 minutes before serving.

Per serving: 321 calories, 24g protein, 46g carbohydrate, 8g fiber, 5g fat, 1g saturated fat, 3g mono fat, 50mg cholesterol, 438mg sodium

THE SEASONED COOK Pot pie is designed to use the odds and ends from your refrigerator. Consider color and texture to keep this comfort food one of the family’s favorites.