«Gold Standard of Thin Janice Rowland & Kathleen Rowland Copyright 2012 Petals in the Gazebo Press, Kathleen Rowland Cover Art Copyright 2012 Mariya ...»
In a saucepan cook chayotes, covered in a small amount of boiling water, for 5 minutes. Rinse with cold water. Transfer to bowl, add garbanzo beans. Coat with salad dressing and marinate in the refrigerator for 3 to 24 hours. Stir occasionally.
To serve, stir in olives and place on lettuce leaves. Top with tomatoes and onion.
Each side-dish serving is 170 calories.
Fish and Shellfish Entrées Just a reminder, fish oil is essential for heart functioning, and it’s also a weapon against Alzheimer’s. It’s good news that we are living longer, but bad news that the longer we live, the better our odds of developing late-onset Alzheimer’s disease. Many Alzheimer’s researchers have long touted fish oil, by pill or diet, as an accessible and inexpensive “weapon” that may delay or prevent this debilitating disease. Now, UCLA scientists have confirmed that fish oil is a deterrent against Alzheimer’s, and they have identified the reasons why.
Reporting in the current issue of the Journal of Neuroscience, now online, Greg Cole, professor of medicine and neurology at the David Geffen School of Medicine at UCLA and associate director of UCLA’s Alzheimer Disease Research Center, and his colleagues report that the omega-3 fatty acid docosahexaenoic acid (DHA) found in fish oil increases the production of LR11, a protein found at reduced levels in Alzheimer’s patients and known to destroy the protein that forms the “plaques” associated with the disease.
Preheat oven or toaster oven to 350 degrees F. Rinse and pat dry fish. Spray a shallow baking dish with cooking spray and place fish in baking dish. Combine remaining ingredients in a small bowl, mixing well so that tomato paste dissolves completely. Pour mixture over fish and bake for about 15-18 minutes, uncovered, until fish flakes easily. Serve with rice, a large green salad, and melon.
High heat roasting keeps this coconut-infused red snapper moist and flavorful. Dijon mustard and lime juice combine to make a piquant sauce. Coconut milk contains magnesium but has high calorie content. Use sparingly because 1 cup contains 450 calories.
Preheat oven to 450°F. Lightly grease a baking sheet. Combine egg white and coconut milk in a shallow dish. Combine bread crumbs, coconut and lime peel in another shallow dish. Dip fillets in egg mixture, and then dredge in coconut mixture. Arrange fillets on prepared baking sheet. Bake for 15 minutes or until fish flakes easily with a fork. Meanwhile, whisk mayonnaise, mustard and lime juice in a small bowl. Serve alongside fish. Add a green salad and tropical fruit.
Cut-up fruit as a salad topping looks appetizing.
Crab Cakes with Orange-Dill Sauce—4 servings, 2 crab cakes per serving This meal is worth the fuss. If you prefer cod cakes, you can replace the crab in this recipe.
Begin preparation for fish cakes the night before and then refrigerate. The cold will firm up the cakes so that they will not break up when fried.
If you are using fresh, rather than frozen, crab, remove any shell from crab. In a medium bowl, toss together all ingredients until moistened, but do not over mix.
Divide crab mixture into eight portions and shape each into a flat, round cake about 3 inches across and 1-1/2 inches high. Place onto a baking sheet lined with either parchment or wax paper; cover with plastic wrap and refrigerator at least 3 hours or overnight.
Prepare Orange-Dill Sauce at least an hour before frying crab cakes.
Ingredients for Orange-Dill Sauce:
In a medium bowl, combine mayonnaise, orange zest, orange juice, and dill weed.
Cover and refrigerate. When you are ready to cook the crab (or cod) cakes, spray a large nonstick frying pan and warm over medium heat. Separately from the crab, place vegetables (celery, onions, chives, and chili pepper) in the pan and sauté 2 minutes or until vegetables are limp. Remove vegetables from heat and place in a large bowl. Add crabmeat, mayonnaise, breadcrumbs, salt and pepper, and lemon juice. Gently mix together. In a large nonstick frying pan over medium heat, heat butter spray until hot but not smoking. If needed, use more butter spray.
Gently lay crab cakes onto bottom of the pan; slowly fry crab cakes approximately 4 minutes per side or until crisp and golden brown, turning once only with a spatula. If the crab cakes are browning too quickly, reduce heat.
Remove from heat, transfer onto a serving platter, and serve hot with Orange-Dill Sauce.
4 oz. tilapia fillet, Swai, or any white fish 1/4 cup fat-free milk 1 tsp. low-sodium parmesan cheese 2 T. low-sodium breadcrumbs 1/4 tsp. paprika Make a dry mixture with cheese, breadcrumbs, and paprika. Dip fish in milk and then coat with mixture before baking at 400 degrees uncovered for 15 to 20 minutes. Use lime slices as a garnish. The low-calorie potato salad (in the salad section below) is a nice accompaniment.
South American flavored and prepared with scallops, this soup is elegant and delicious, but if you prefer yours a little spicier, use a 14.5-ounce can of diced tomatoes with jalapenos. Per serving, 1.5 cups soup with 4 soup balls is 340 calories. The Gold Standard portion is 1 cup or 226 calories with 3 fish balls; give another family member a little more!
Heat oil in a nonstick Dutch oven over medium-high heat, and then add onion, pepper, and garlic. Cook while stirring frequently until lightly browned, about 7 minutes. Transfer half of the mixture to a food processor or blender. Set aside.
Add clam juice, tomatoes, and rice to the Dutch oven. Bring to a boil. Reduce the heat and simmer, covered, until the rice is under tender. During these 20 minutes, add the scallops, flour, egg, and anise to the reserved onion mixture in the food processor and pulse just until chunky-smooth. Refrigerate, and then check the rice in the Dutch oven for doneness.
Drop the scallop mixture by the tablespoon into the simmering broth, making a total of 16 balls. The fish balls will be soft. Return the broth to a simmer and cook, covered, stirring gently once or twice, until the fish balls are firm and cooked through, about ten minutes. Gently stir in the cilantro and orange zest.
Serve at once with a handful of blue corn tortilla chips and a garden salad.
4 4-oz. Halibut fillets (or any other firm fish) 1/2 cup fresh lime juice 1 T. dried onion 1 16-oz. can diced tomatoes (with the liquid) 1 T. parsley or basil Place fish in shallow dish. Combine remaining ingredients; pour on top of fish.
Bake uncovered at 400° F. for 15-20 minutes. Each attractive serving is just 150 calories. Have you ever observed people putting ketchup on fish? Many like the taste of tomatoes with fish, and this recipe creates that flavor combination.
Serve with a green salad topped with fresh fruit and toast. When choosing your whole-grain bread, go for a low sugar variety, staying away from bread loaded with molasses and containing over a hundred calories a slice.
Have you discovered the Salmon Burger? Hands-on time to prepare the burgers is five minutes before cooking them for ten minutes. I use the George Foreman grill.
1 and 1/4 pounds skinless salmon fillet, cut into 1-inch pieces 4 scallions, thinly sliced Salt and pepper or Mrs. Dash’s seasonings You can either mix with a fork or pulse the salmon and scallions in a food processor about three times. Your mixture will be somewhat chunky. Shake on a little seasoning. Your salmon burger can GO NAKED. Who needs the bun when you slather it with inspired low-calorie condiments? Others at the table can have a bun, but you’re a golden girl. Grill until opaque throughout.
Salmon Burgers are tasty with these combinations: 1) Sliced avocado, cilantro, and lime juice, 2) Hoisin and scallions, 3) Pickles, or 4) Chimichuri sauce. When Janice looks at bread, she says, “Thin thighs are more important.” Let your husband and skinny kids have a bun, but serve yourself a burger on field greens, slices of cucumber, beefsteak tomato and sweet purple onion.
Salmon with Yogurt Dill Sauce—4 servings
This delicious salmon is served with Yogurt-Dill Sauce, brown rice (1/2 cup serving), and two cups of mixed baby spinach salad with two tablespoons light dressing. Yogurt is a top source of calcium that builds strong bones and muscles. Yogurt also binds to fat so that you don’t absorb as many fat calories. You know about yogurt’s good bacteria; it boosts protection against indigestion, infections, and even some cancers.
If you don’t have dill, you can substitute tarragon or parsley. Grate 1/4 t. zest from the lemon. Cut lemon in half, juice one half to get 2 teaspoon fresh juice, and set the other half aside. Combine zest, juice, yogurt, fresh dill, and 1/4 teaspoon salt in a small bowl. Squeeze the reserved lemon half over the salmon and sprinkle with the remaining 1/4 teaspoon salt and pepper. Spray a nonstick skillet with canola oil (butter-flavored) spray and set over medium-high heat. Add the salmon and cook until just opaque in the center, about 4 minutes on each side.
If you happened to buy salmon steaks, that is fine also, but remove the skin before eating. Serve with the sauce. One serving salmon with 2 tablespoons sauce is 150 calories. Add ½ cup brown or wild rice and a green salad with fruit to your plate.
Home alone? You can get amazingly creative with a can of tuna.
1 oz. whole-grain pasta in any shape 1/2 cup frozen peas and carrots 5 cherry tomatoes 3 oz. light tuna, water-packed, low-sodium is good if you can find it 2 T. olive oil and vinegar dressing, light variety 1 T. fresh grated Parmesan cheese Cook pasta per package directions and during the last 2-3 minutes of cooking, add the frozen peas and carrots; drain pasta with peas and carrots and set aside. Rinse tomatoes and cut in half. Drain and flake tuna; combine with pasta and vegetables and toss with dressing until well mixed. Sprinkle with Parmesan cheese and serve.
The cheaper tuna, not the chunk white, comes from smaller tuna and has very little mercury if any. It took me awhile to realize why. White tuna comes from the longer-living big tuna, and over the years, the fish has absorbed more mercury.
After putting your (more pink than white) tuna with the other ingredients, the taste is just as good, with just as much omega-3 but negligible mercury. Sometimes it’s possible to eat healthier and save money.
A meal for company, serve this other white meat with homemade strawberry salsa, flecked with zesty pesto and bits of fragrant basil. When buying strawberries, look for bright green caps and firm, vivid red berries on the small to medium side. One serving with the strawberry salsa is 436 calories, which means a golden girl will eat half. It will be enough with a gorgeous tossed salad. It’s perfectly good manners to slice what you want to eat with the serving knife and leave the rest.
Combine and sprinkle half of the salt, sugar, pepper, and thyme over both sides of pork. In a large nonstick butter-sprayed skillet, cook chops over medium heat, turning once, about 6 minutes on each side. Meanwhile, in a small bowl, combine the rest of the seasonings with the strawberries, scallion, pesto, basil, and vinegar.
Toss until mixed. Serve pork chops topped with the fresh salsa, accompanied by a green salad.
Glazed Ham with Sugar Snap Peas, Carrots, and Leeks—8 servings For an elegant dinner for eight, glaze a precooked and sliced, low-sodium baked ham.
There’s nothing like the aroma of a cooking ham.
With a sharp knife, trim the ham’s outer skin starting at the wide end and within 3 inches from the shank end of the ham, exposing the fat underneath. Score fat in a diamond pattern and stud each diamond with a clove. Put ham on a rack in a shallow roasting pan and cover with aluminum foil. Bake in a preheated 325degree oven, 18 to 25 minutes per pound. This will heat your precooked ham all the way through. Meanwhile, in a small bowl, mix wine, mustard and jam.
Uncover ham and baste every 15 minutes with jam mixture during the last 40 minutes of baking.
The sugar snap peas, carrots, and frizzled leeks side dish looks like you’ve fussed. Lowcalorie orange marmalade adds a touch of sweetness without calories.
To prepare fresh snow peas, rinse and snap off or cut the ends. Heat oil in a nonstick skillet over medium-high heat and then add half of the leek, cooking and stirring occasionally until crisp, about 2 minutes. With a slotted spoon, remove to paper towel to drain. Repeat with remaining leek and reserve. In the same skillet over medium heat, cook carrots until soft, about 6 minutes. Add snap peas, thyme, and other seasonings, stirring for 8 minutes or until tender. Stir in marmalade.
Serve ham slices topped with frizzled leeks.
For our portion, we think in terms of a deck of cards. A tossed salad is an elegant addition, and for company, set out butter and rolls. No one notices that we aren’t consuming bread and butter.