Posts

[Food Tip: Tomatoes are an excellent source of lycopene, a phytochemical that helps protect against cancer.]

This dish goes especially well with Glazed Carrots and Barley, Red Pepper, and Green Onion Pilaf.

Ingredients:

2 cups fresh tomatoes, chopped

4 tablespoons fresh basil, chopped

3 tablespoons capers, with 1 teaspoon caper juice

3 tablespoons fresh lemon juice

rind of 1 lemon, grated fine

1/2 teaspoon sugar

1 tablespoon olive oil

4 halibut steaks OR 4 halibut filets, 1 1/4-inches thick

lemon wedges and basil leaves

Directions:

Preheat oven at 425 degrees, or preheat grill to high.

1) In a medium bowl, mix all the above ingredients together, except halibut.

2) Brush halibut with a small amount of the liquid from the tomato/caper mixture.

3) Arrange halibut on a baking sheet, roast until fish is opaque in center, about 4 to 5 minutes on each side, or grill over direct heat for 3 to 4 minutes per side, or until opaque in center. Brush fish with more tomato/caper liquid if needed. Save remaining mixture for topping.

5) Remove from oven or grill.  Serve with remaining sauce spooned over each halibut filet or steak.* Garnish with lemon wedge and fresh basil. Makes 4 servings.

*May heat tomato caper sauce in microwave for 2 minutes, or serve at room temperature.

Nutritional Analysis per serving: 242 Calories; 29 percent fat (7.7 grams); 1 gram saturated fat; 61 percent protein; 10 percent carbohydrate; 1.4 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take our on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of our knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

This pork is full of flavor and so tender, thanks to the quick-brine technique. There are so many rubs, marinades, and sauces from which to choose, so use your imagination. If you don’t have orange marmalade, use any type of fruit jam. Serve with Fluffy Mashed Potatoes with Horseradish (page 00), Creamy Sweet Potatoes and Yams with Chipotle Peppers (page 00), and a green vegetable, such as broccoli or asparagus. Cranberry Chutney (page 00) also goes well with this dish.

Ingredients:

8 cups water

1/2 cup coarse salt

1/2 cup sugar

2 pork tenderloins (about 1 1/2 pounds each)

1 tablespoon fresh rosemary, minced

1 teaspoon thyme, dried

1/2 teaspoon ground cumin

1/4 teaspoon ground cinnamon

1 tablespoon olive oil

Rosemary Orange Sauce:

1 teaspoon olive oil

1 shallot, peeled and minced

1 teaspoon fresh rosemary, minced

1/2 cup orange marmalade (reduced sugar)

1 1/2 tablespoons balsamic vinegar

Directions:

1) Brine mixture: In a large bowl, mix water, salt, and sugar until dissolved. Trim excess fat from tenderloins and add them to brine. Submerge in brine for 30 minutes.

2) Pork rub:  In a small bowl, mix together rosemary, thyme, cumin, and cinnamon. Set aside.

3) Remove pork from brine, rinse with water, and pat dry. Rub each tenderloin with olive oil, then pat on pork rub, covering all sides evenly. Place in a shallow baking dish, cover, and refrigerate until ready to grill, or up to 24 hours.

4) Heat gas grill to high (preheat for 5 to 10 minutes). Place pork over hot grate, insert a meat thermometer, and close lid. Grill for about 8 minutes, turn and grill another 8 minutes on opposite side. Cook until meat reaches 145 to 150 degrees. Remove from grill, cover with aluminum foil, and let rest for 5 minutes. (Hint: The true trick for perfect pork is removing it from the grill when it is a slightly pink; while it rests, it completes the cooking process.)

5) Rosemary orange sauce: Heat oil in a small saucepan over medium heat. Add shallots and rosemary and cook for 2 minutes, or until shallots are tender. Add marmalade and vinegar, heat until mixture simmers. Add juices from resting pork tenderloin.

6) Slice pork into 3-inch rounds, place on a large serving platter, drizzle with orange sauce and serve. Makes 8 servings, approximately 4 ounces each. Nutritional Analysis per serving: 335 Calories; 44 percent fat (16 grams); 5 grams saturated fat; 38 percent protein; 18 percent carbohydrate; 0 gram fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Mood Tip: Saturated fats and trans fats in commercial snack foods and processed vegetable oils, such as margarine or shortening are not needed by the body and at amounts greater than 5 to 10 percent of total calories contribute to memory loss, heart disease, and elevated blood cholesterol levels. That’s why all our recipes in this cookbook use extra-lean meats, fat-free dairy products, and very little margarine.]

Meatloaf is a classic comfort food, but often is very high in saturated fat and calories. Not this time! Shaped into individual loaves, this dish is lower in fat (by 47 percent), lower in cholesterol (by more than half), and lower in calories (by 25 percent) than traditional meatloaf, yet is moist and tender, with a flavor punch from the fresh thyme and other classic ingredients. You also can shape the meat into one large traditional loaf, then use leftovers for sandwiches later in the week. Baking on a cookie sheet allows a crunchy coating to form all the way around the loaves.

Ingredients:

cooking spray

1 teaspoon olive oil

1/2 cup onions, diced

1/2 cup red bell pepper, diced

2 cloves garlic, minced

1 pound extra-lean ground beef (7 percent or less fat by weight)

1/4 cup catsup

1 teaspoon Dijon mustard

1 teaspoon Worcestershire sauce

1/3 cup breadcrumbs

1/3 cup liquid egg substitute (equivalent of 1 1/2 whole eggs)

1/2 teaspoon salt

1/4 teaspoon fresh-ground black pepper

1 tablespoon fresh thyme leaves

1/4 cup fresh parsley, chopped

Directions:

Preheat oven to 350 degrees. Spray a cookie sheet with cooking spray.

1) In a medium, nonstick skillet, heat oil over medium heat. Add onions, red pepper, and garlic and saute for 4 minutes, or until onion is transparent. Remove from heat and cool slightly.

2) In a large mixing bowl, combine all remaining ingredients and add onion mixture. Mix, preferably with hands, until ingredients are thoroughly combined. Don’t over-mash meat.

3) Divide loaf mixture into four even batches and form into small, oval loaves. Place on sprayed cookie sheet and bake for 25 to 30 minutes, or until meat thermometer reads 160 degrees.

4) Remove from oven and let sit for 5 minutes to allow juices to redistribute. Makes 4 servings.

Nutritional Analysis per serving: 317 Calories; 45 percent fat (16 grams); 5 grams saturated fat; 37 percent protein; 18 percent carbohydrate; 1.4 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Food Tip: A dollop of chutney – cranberry, mango, apricot, or other fruits – is a delicious compliment to chicken, fish, lamb, or veal. Chutney has an intense flavor, so you don’t need as much as you would with milder sauces.]

This dish takes 15 minutes to prepare (not counting the rice), yet is delicious. Use pre-cooked shrimp when in a hurry, or peeled, raw shrimp when you have an extra 5 minutes. Experiment with other additions, such as sliced green onions, and chopped apple, or substitute dried cranberries for the raisins.

Ingredients:

2 teaspoons olive oil

2/3 cup onion, chopped

1/2 cup red bell pepper, chopped

1 1/2 tablespoons all-purpose flour

1 rounded tablespoon fresh ginger, peeled and minced

1 tablespoon curry powder

1 pound pre-cooked, shelled medium-size shrimp

1 1/2 cups fat-free chicken broth

1/3 cup Major Grey chutney

2 rounded tablespoons raisins

salt to taste

4 cups cooked jasmine rice

2 tablespoons dried coconut

Directions:

1) Heat oil in a large, nonstick skillet. Add onion and red pepper and cook over medium heat for 4 minutes, or until onion is transparent.

2) Stir in flour, ginger, and curry. If adding raw shrimp, add them now and cook for 3 minutes, stirring frequently, until shrimp turn pink. If adding cooked shrimp, wait and add shrimp in step 3.

3) Add broth, bring to boil, and cook until sauce thickens, stirring constantly. Add cooked shrimp if you have not already added shrimp in step 2, chutney, and raisins. Salt to taste. Cook over medium heat for another 2 minutes to allow all ingredients to heat through. Serve over jasmine rice and sprinkle with coconut. Makes 4 servings.

Nutritional Analysis per serving: 503 Calories; 10 percent fat (5.8 grams); 2 grams saturated fat; 27 percent protein; 63 percent carbohydrate; 3 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Low-fat and nutrient-packed with all the flavor of the traditional comfort food, this chicken pot pie is a one-dish meal or can be served with a tossed salad. It also makes great left-overs later in the week.

Ingredients:

Crust/Topping:

1 cup low-fat biscuit mix

1/4 cup toasted wheat germ

1/2 cup + 3 tablespoons nonfat milk

cooking spray

1 cup celery, diced (approximately 3 1/2 stalks)

1/2 cup onions, diced

2 cups carrots, peeled and diced (approximately 3 carrots)

2 cloves garlic, minced

3 1/2 cups fat-free chicken broth

1 1/2 pounds skinless, boneless chicken breast

1 medium potato, peeled and diced

5 teaspoons cornstarch

1 cup fat-free half & half

1 cup frozen green peas

1/4 cup fresh parsley, finely chopped

1 tablespoon fresh thyme leaves

salt and pepper to taste

Directions:

Preheat oven to 375 degrees. Cooking spray a 9″X9″ baking dish.

1) In a medium bowl, mix biscuit mix and wheat germ. Add milk and blend thoroughly. Set aside.

2) In a large, nonstick skillet sprayed with cooking spray, cook celery, onions, carrots, and garlic over medium heat until onion is translucent, approximately 4 minutes.

3) Add 3 cups of the broth and chicken. Bring to boil, reduce heat to simmer and cook uncovered until chicken is barely done, turning chicken once, approximately 8 minutes a side. Remove chicken and set aside.

4) Add potatoes to broth and cook uncovered until tender, approximately 10 minutes.

5) Blend cornstarch with remaining 1 /2 cup chicken broth and half & half. Add to chicken broth and potato mixture, bring to boil, stirring constantly, until mixture thickens. (If mixture is too thick, add a tablespoon or two of chicken broth.) Remove pan from stove.

6) Cut chicken into bite-sized pieces and add to pan. Mix in peas, parsley, and thyme. Season with salt and pepper.

7) Pour mixture into baking dish, top evenly with biscuit mixture. Bake until golden brown and juices bubble, approximately 35 minutes. Makes 6 generous servings.

Nutritional Analysis per serving: 318 Calories; 13 percent fat (4.5 grams); 1 gram saturated fat; 45 percent protein; 42 percent carbohydrate; 4.3 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.