Cookbook

Pan-Fried Tilapia and Brussel Sprouts

Pan-Fried Tilapia and Brussels Sprouts w/ Balsamic Glaze
Serves 4

8 tilapia fillets, approximately 3 ounces each
1 tablespoon olive oil, divided
Seasoning of your choice (I used Penzey’s Sunny Spain.)

1.  Heat non-stick skillet over med-high heat. Add half the olive oil.
2.  Carefully place four tilapia fillets in skillet, season. Flip after 1-2 minutes. Remove from heat and keep warm.

Nutritional data:
Calories:         142
Fat:                 5.8g
Sat fat:            1.1g
Chol:                62mg
Sodium:            34mg
Carbs:                0g
Fiber:                 0g
Protein:         22.5g

Brussels Sprouts w/ Balsamic Glaze
Serve 4
1 pound fresh Brussels sprouts, halved
1 clove garlic, crushed and minced
1 tablespoon olive oil
2 tablespoons balsamic vinegar
Black pepper

1.  Heat non-stick skillet over med-high heat. Add the olive oil and Brussels sprouts.
2.  Toss occasionally until beginning to brown.
3.  Add garlic and balsamic vinegar.  Cook until it is reduced by half.
4.  Season with black pepper.

Nutritional data:
Calories:         88
Fat:               3.5g
Sat fat:          0.5g
Chol:               0mg
Sodium:      18.7mg
Carbs:         10.4g
Fiber:            3.1g
Protein:         3.4g

Ginger Sesame Pork

Ginger Sesame Pork
Serves 4

4 pork chops (bone-in or boneless) approximately 6 ounces each
1 teaspoon olive oil

3 cloves garlic, mashed and minced
2 tablespoon fresh ginger, crushed and minced
2 tablespoons toasted sesame oil, divided
2 tablespoons orange marmalade
1 tablespoon rice wine vinegar
2 tablespoon water
1 teaspoon Hoisin sauce
4 tablespoons fresh cilantro, chopped

1.  Season pork chops with pepper. (Use Chinese Five Spice powder if you have it.)
2.  Heat a non-stick skillet over medium high heat, add the olive oil and place the pork chops in it.  Cook until finished (3-4 minutes per side, depending on thickness.)  You may need to cook them in two batches if your skillet is not large enough to hold them all.
3.  Remove pork from heat and cover to keep warm.
4.  In the same skillet, add half the sesame oil, garlic and ginger. Saute over med-high heat until fragrant (about one minute.)
5.  Add remaining sesame oil, marmalade, vinegar, water and Hoisin sauce. Stir constantly until the mixture is combined and hot, about 2 minutes.
6.  Serve about 2 tablespoons sauce over each chop.
7.  Top with cilantro.

Nutritional data:
Calories:      335
Fat:            21.5g
Sat fat:         6.4g
Chol:            83mg
Sodium:      380mg
Carbs:         6.9g
Fiber:          0.1g
Protein:     31.5g

Grilled Shrimp Scampi

Grilled Shrimp Scampi
Serves 4

2 pounds shrimp, peeled and deveined, divided into four portions
4 tablespoons butter, softened
8 scallions, chopped (the white and green parts)
6 large garlic cloves, smashed and minced
Black pepper to taste
Crushed Red Pepper (optional, and I did not use it)
4 ounces white wine

1.  Preheat grill to get it hot.
2.  Prepare 4 sheets of heavy duty aluminum foil (or 8 sheets of regular foil) about 15 inches long
3.  Combine butter, scallions and garlic in a small bowl. Add black pepper and crushed red pepper (if desired.)
4.  Form each piece of foil into a boat shape. Place a portion of shrimp on the foil. Cover with 1/4 of the butter-scallion mix.
5.  Add 1 ounce of wine and seal each packet tightly.
6.  Place on hot grill for 7-8 minutes.
7.  Open and serve.

Nutritional Data:
Calories:       222
Fat:             12.6g
Sat fat:          7.6g
Chol:            191mg
Sodium:        193mg
Carbs:           3.8g
Fiber:            0.7g
Protein:       17.9g

Pork Steak with Basil Pesto and Mozzarella

Pork Steak with Basil Pesto and Mozzarella, with Grilled Baby Carrots
Serves 4

Pork
2 pounds pork chops or pork shoulder steaks (four pieces)
4 egg whites
2 tablespoons water
1 cup flour with the seasoning of your choice (I used 1/2 teaspoon Penzey’s Sunny Spain)
1 cup panko bread crumbs with an Italian-type seasoning  (I used 1 teaspoon of Penzey’s Tuscan Sunset.)
2 ounces finely shredded mozzarella

Pesto
1 1/2 tablespoon dried basil
2 cloves garlic, crushed and minced
1 teaspoon dried onion flakes
1 teaspoon dried oregano
1/2 teaspoon black pepper
1 1/2 tablespoons olive oil
2 tablespoon water

1.  Preheat oven to 425F.
2.  Separate eggs.  Throw away the yolks (or cook them and feed them to your dog.  Ozzy loves the treat!)  Whisk with the water, and set in a large shallow dish.
3.  Mix seasoned flour in a shallow dish (serving platter works well.)
4.  Mix panko bread crumbs with seasoning.
5.  Dip each piece of meat in the flour mix, the egg wash and the panko crumbs (pressing down to help the crumbs adhere to the meat.)  Set aside.
6.  Spray a non-stick skillet with cooking spray. Cook each piece of meat over medium-high heat, for 2 minutes per side or until lightly browned, and place on an oven-safe pan.  When all meat is done, place pan in oven and bake for 14-16 minutes, or until the meat is cooked to 165F in the middle.
7.  Remove from the oven and sprinkle 1/2 ounce of cheese on each.
8.  While the pork is baking, mix together all ingredients for the pesto in a microwave-safe bowl.  Microwave for 1 minute, remove and let sit for 5 minutes.  Stir to mix well.
9.  Serve 1 tablespoon pesto on each piece of meat.

Nutritional Data (for 8 ounces pork steak–lean pork chops will have lower numbers):
Calories:        577
Fat:                 22g
Sat fat:           7.8g
Chol:             213mg
Sodium:         282mg
Carbs:             13g
Fiber:             0.7g
Protein:           75g

Nutritional Data (for 1 tablespoon pesto):
Calories:          66
Fat:                7.1g
Sat fat:              1g
Chol:                 0mg
Sodium:          0.7mg
Carbs:            1.5g
Fiber:             0.5g
Protein:          0.3g

In case you are wondering, the garnish is fresh chives from my garden, harvested just before the blossoms open. This is when they taste the best, blossom and all.
Carrots
2 pounds baby carrots
1/2 cup white wine
2 tablespoons olive oil
2 teaspoons Penzey’s Sunny Paris

1.  About 1 hour before the meal is to be served, place carrots in a microwave-safe bowl.  Add the wine, loosely cover and microwave for 8-10 minutes, stirring once halfway through the cooking.
2.  Remove from the microwave, drain any wine off.  Top with olive oil and seasoning.  Toss to coat.  Set aside.
3.  Start preheating grill and grill basket on high about 20 minutes before dinner will be served.
4.  Ten minutes before service, place carrots in grill basket.  Toss occasionally.  Let the carrots get a little brown.
5.  Remove and serve with a hint of dill.

Nutritional Data:
Calories:        137
Fat:                   7g
Sat fat:              1g
Chol:                0mg
Sodium:          62mg
Carbs:          12.8g
Fiber:             2.7g
Protein:          1.4g

Baked Salmon with Tomatillo Salsa and Spinach-Strawberry Salad

Baked Salmon and Fresh Red Onion-Tomatillo Salsa
Serve 4

Salmon
1 pound salmon fillets (4 pieces)
Spice blend (Penzey’s Sunny Paris works very well)

1.  Preheat oven to 375F 
2.  Place salmon in a baking dish. Season.  Bake until done (approximately 16-18 minutes.)
3.  Top with tomatillo salsa

Nutritional data (per one 4 ounce fillet):
Calories:        190
Fat:                  9g
Sat fat:          1.5g
Chol:             70mg
Sodium:         50mg
Carbs:              0g
Fiber:               0g
Protein:          24g

Red Onion-Tomatillo Salsa
Serves 4

While the salmon is baking, mix together:

3 medium tomatillos, diced
1/2 cup red onion, diced
Juice of 1 lemon (2-3 tablespoons)
1 tsp fresh lemon zest

Set aside to let the flavors blend.

Nutitrional data (approximately 1/3 cup portion):
Calories:       46
Fat:             0.5g
Sat fat:           0g
Chol:             0mg
Sodium:         0mg
Carbs:         3.4g
Fiber:          0.8g
Protein:       0.4g

Spinach-Strawberry Salad
Serves 4

In an large bowl, toss together:
6 ounces baby spinach
1/2 cup sliced, toasted almonds
8 ounces fresh strawberries, sliced

To toast the almonds, heat a non-stick skillet over medium-high heat.  Add almonds and saute dry (no oil.) Toss frequently. The almonds are done when they begin to turn light brown and are fragrant.

Make the dressing:
2 tablespoons lemon juice
2 tablespoons white vinegar
2 tablespoons Splenda (or 5 tablespoons table sugar)
1 tablespoon olive oil
1 tablespoon poppy seeds (optional)

Pour dressing over spinach and strawberries. Toss to coat.

This salad does not make a good leftover salad. The spinach wilts, and the strawberries get mushy. Eat it freshly made.

Nutritional data:
Calories:     142
Fat:           10.5g
Sat fat:           1g
Chol:             0mg
Sodium:       39mg
Carbs:         9.8g
Fiber:          3.5g
Protein:       4.5g

Chicken Scaloppine with Pan-Roasted Asparagus and Cherry Tomatoes

In case you are wondering the meaning of scaloppine, it generally refers to very thin slice of meat (usually veal or chicken), dredged in flour, sauteed and served with a sauce. This recipe uses whole chicken breasts that I pounded flat and panko bread crumbs for the breading.

Chicken Scaloppine with Pan-Roasted Asparagus and Cherry Tomatoes
Serve 4

4 chicken breasts, boneless/skinless (5 ounces each)
2 egg whites
1 cup panko bread crumbs
Your preferred seasoning (I used Penzey’s Sunny Spain.)

2 pound fresh asparagus, tough ends trimmed off and rinsed
1 pint cherry tomatoes, whole

1.  Separate egg yolks from the whites. Throw away (or fry and give them to your dog. Ours loves the yolks!)
2.  Mix the panko crumbs and seasoning to taste. I used about 1 teaspoon of the Sunny Spain.
3.  Place the chicken breasts between heavy sheets of plastic or in a Ziplock freezer bag. Using a mallet, pound the breasts flat (to about 1/2 inch.)
4.  Run the breasts through the egg wash, and then dredge in crumbs. Set aside.
5.  Preheat a non-stick skillet over medium-high heat. Spray with cooking spray.
6.  Pan fry on each side until done (3-4 minutes per side.)  Remove from the skillet, set aside and cover.
7.  Respray the same skillet and return the the heat.
8.  Lay asparagus in skillet.  Season to taste (again, Sunny Spain works well here.)  Cook for about 2 minutes over medium-high heat, turning once halfway through.
9.  Add whole tomatoes to the asparagus.  Continue to cook until the tomatoes begin to burst and get soft.

I did not serve this with a sauce, but you could certainly make a red sauce, or deglaze the pan after cooking the chicken with about 6 ounces of white wine, and cook that down to 4 ounces and serve over the chicken. However, in my opinion, the chicken is moist and flavorful and does not need to be sauced.

Nutritional data (one chicken breast):
Calories:     233
Fat:             5.3g
Sat fat:        1.9g
Chol:         81.2mg
Sodium:   122.4mg
Carbs:         9.6g
Fiber:          0.5g
Protein:     34.5g

Baked Salmon and Barley Pilaf

Baked Salmon with Tomatoes, Mushrooms and Spinach
Serves 4

4 salmon fillets, 4 ounces each
4 ounces fresh mushrooms, sliced
2 medium tomatoes, diced
1 cup (45 g) baby spinach, chopped
1/4 cup (60ml) sun-dried tomato salad dressing (your favorite brand of preference)

1.  Preheat oven to 375F
2.  Spray a 8×8 pan with cooking spray. Lay salmon fillets in the pan.
3.  Mix together all remaining ingredients, and cover the salmon.
4.  Bake for 25 minutes.

Nutritional data:
Calories:      235
Fat:            11.1g
Sat fat:         1.8g
Chol:            70mg
Sodium:      255mg
Carbs:         5.1g
Fiber:          0.8g
Protein:     25.2g

Barley Pilaf
Serves 4 (1/2 cup portions)

1/2 cup uncooked barley (quick cooking type)
1 cup water
4 ounces fresh mushrooms, sliced
1/2 cup frozen peas, thawed
Cooking spray

1.  Bring water to a boil. Add barley, cover, reduce heat to a simmer.  Let simmer for 10-12 minutes, or until the water is absorbed.
2.  Spray a non-stick skillet with cooking spray.  Saute the mushrooms over medium-high heat until hot and soft.
3.  When the barley is done, stir in the mushrooms and peas. Let sit for 5 minutes.

Nutritional data:
Calories:       68
Fat:                0g
Sat fat:        0.2g
Chol:             0mg
Sodium:      9.4mg
Carbs:       15.3g
Fiber:          2.3g
Protein:       2.4g

Raspberry Balsamic Vinaigrette (made for the simple salad in the picture)
Serves 1

1 tablespoon olive oil
2 teaspoons balsamic vinegar
2 teaspoons Penzey’s Raspberry Enlightenment
1/4 teaspoon Penzey’s Sunny Paris salt-free herb blend

Nutritional data:
Calories:     149
Fat:              14g
Sat fat:           2g
Chol:             0mg
Sodium:      2.5mg
Carbs:         5.8g
Fiber:             0g
Protein:       0.1g

Two Delicious Desserts

Grilled Pineapple
(1 pineapple will make 6-8 slices)

1 fresh ripe pineapple
Chocolate sauce
Whipped cream

1.  Preheat your grill.
2.  Slice the pineapple into 3/4 slices.  Leave the skin on.
3.  Oil the grates. Lay the slices on the grates. Turn when they begin to get brown.
4.  Remove.  Serve with chocolate or caramel syrup, and whipped cream.

The pineapple is also delicious without toppings, or as part of an ice cream sundae.

Nutritional data (pineapple alone, without toppings):
Calories:     42
Fat:           0.1g
Sat fat:         0g
Chol:           0mg
Sodium:    0.7mg
Carbs:       11g
Fiber:       1.2g
Protein:    0.5g
Kahlua Mousse
Serves 4
4 tablespoons (60g) sugar
1 tablespoon water
3 whole eggs, separated
2 ounces Kahlua
1.  Reserve 1 tablespoon sugar. Place remaining sugar and water in a small microwave safe bowl.  Heat until the water is boiling rapidly.  Remove and set aside.
2.  Whisk the egg whites in a grease-free bowl until they are stiff.  Slowly add the sugar syrup while beating until combined thoroughly.
3.  Heat water in a sauce pan until gently boiling. Place a medium-sized bowl over the pan, with the water in contact with the bottom of the bowl.  Place the 3 egg yolks, the remaining sugar and the Kahlua in it and whisk until thick and frothy. This will take about 5 minutes.
4.  Whisk the egg whites into egg yolks.
5.  Optional step:  Fold in 1/2 of an 8 ounce container of whipped cream.
6.  Divide between 4 glasses.
7.  Chill in the refrigerator.  Top with whipped cream and a dusting of cocoa powder.
Nutritional data:
Calories:     158
Fat:             5.8g
Sat fat:        2.5g
Chol:          165mg
Sodium:       65mg
Carbs:       18.9g
Fiber:             0g
Protein:       5.2g
Variations include using Bailey’s Irish Cream, Grand Marnier, Amaretto, Frangelico, or just about any flavorful liqueur.

Mushroom and Shallot Chicken

Mushroom and Shallot Chicken
Serves 6

6 chicken breast, boneless/skinless, approximately 5-6 ounces each
1 pound fresh mushrooms, sliced
5 large shallots
3 tablespoons olive oil, divided
Your preferred seasoning (Italian herbs work well.  I use Penzey’s Sunny Spain.)
4 ounces dry white wine

1.  Place chicken between thick sheets of plastic or in a large freezer Ziplock bag. Pound breasts flat (to less than 1/2 inch) with mallet. Sprinkle with your seasoning. Drizzle 1 tablespoon olive oil over each breast, return to Ziplock bag and let them rest in the refrigerator for at least 1 hour.
2.  Heat non-stick skillet.  Add 1 tablespoon olive oil.  When hot, lay chicken breast in and cook over med-high heat for 5-6 minutes.  Remove from skillet, cover and keep warm.
3.  While the chicken is cooking, slice the shallots the long way into thin strips.
4.  In the same skillet, add remaining olive.  When hot, add shallots and mushrooms.  Saute until the mushrooms get soft (5-10 minutes.)  Remove from skillet, cover and keep warm.
5.  Add wine, and using a plastic scraper/spatula, loosen all crusty bits.  Cook down for 5-10 minutes. Return mushrooms/shallots to skillet, toss to coat.
6.  Serve chicken breasts topped with the mushroom/shallots, with a side of wild rice (cooked according to directions) and steamed broccoli (with 1 tablespoon olive oil over the broccoli) and some cherry tomatoes.

Nutritional data:
Calories:        225
Fat:                 8.7g
Sat fat:            2.2g
Chol:               65mg
Sodium:          47mg
Carbs:            6.9g
Fiber:             0.3g
Protein:        26.8g

Pan-Fried Shrimp and Asian Slaw

I found this recipe in Cooking Light “5 Ingredients, 15 Minutes” from October, 2010.  I linked to the Amazon site, simply so you can see the book, not buy it. Whoever is “selling it” must be not living in the real world. (Why do I say that? Check out the price.)

Cooking Light produces a lot of good cookbooks, and periodicals. We use this one frequently (and it is selling for a realistic price!) If you need new ideas for meals, Cooking Light is a reliable source.
As usual, I modified my version a touch from the written recipe. I used only the egg white and not the entire egg, and I added the spices to the breading. The end result tasted as though the shrimp were deep fried in  vat of oil instead of a skillet with 1 teaspoon of olive oil.

Pan-Fried Shrimp
Makes 2 servings (8 ounces each)

1 pound shrimp (if you can buy them P&D–peeled and deveined–that will save you some work)
1 tsp olive oil
1 cup panko bread crumbs
1 tablespoon dried parsley
1 tsp lemon pepper (I used Penzey’s Sunny Spain)
1 egg white
1 tablespoon water

1.  Put the bread crumbs and parsley in a food processor or blender and process until smooth.  Set aside.
2.  Put egg white and water in a medium sized bowl, and whisk together.  Set aside.
3.  Place the bread crumb mix in a 9×13 pan.  Add the lemon pepper and mix together.
4.  Put the shrimp in the egg wash, and mix well, ensuring all shrimp are coated.
5.  Place shrimp in the crumb mixture and toss to coat.
6.  Heat a non-stick skillet over medium-high heat. Add olive oil.  When hot, place the shrimp in a single layer in skillet.  Cook for 2-3 minutes per side. 
7.  Remove and serve immediately.

Nutritional data:
Calories:     368
Fat:              9.5g
Sat fat:            1g
Chol:          280mg
Sodium:      388mg
Carbs:        19.1g
Fiber:              1g
Protein:      42.8g

Asian Slaw
Serves 10 (1 1/2 cup portions)

1 head of Napa cabbage, shredded (approximately 10 cups)
1 bag broccoli cole slaw
6 ounces snow pea pods, cut into 1/2 inch pieces
1 bunch scallion (green onions), sliced thinly, whites and green of the onion

Dressing:
Juice of one lime (2-3 tablespoons)
3 tablespoons sesame oil
8 tablespoons rice wine vinegar
1 tsp fish sauce
5 packets sweetener (I use stevia)

Mix all ingredients together.  Allow to dwell before serving, overnight is best.  Toss together frequently.

Nutritional data:
Calories:       76
Fat:               4.3g
Sat fat:          0.6g
Chol:               0mg
Sodium:         74mg
Carbs:           8.6g
Fiber:            3.7g
Protein:         2.2g