Good morning.
A subscriber contacted me about kicking out some lighter dishes and she is apparently in cahoots with my physician. I have recently adapted several recipes to cut calories but have tried to keep them interesting. It's a known fact that most people return to their ribeyes piled high with onion rings, twice baked potatoes, and brownies topped with ice cream and hot fudge sauce unless healthier food is made extremely palatable. There's only so much plain lettuce with a splash of vinegar or broccoli with no butter or salt that one can tolerate without becoming a very unpleasant person. Here are some suggestions for entrees that are reasonable and delicious.
Pistachio-Crusted Fish
4 6 oz. pieces skinless white fish such as cod, sole, or tilapia
1/2 tsp. freshly ground black pepper
4 tbsp. plain Greek yogurt
1/4 cup Panko
1/4 cup unsalted shelled pistachios, finely chopped - use a coffee grinder
2 tbsp. olive oil
Sprinkle the fish with pepper, then brush each piece with a tablespoon of yogurt on each side. On a plate, combine the Panko and chopped nuts with a tablespoon of olive oil and press into the fish. Place on a foil-lined baking sheet and bake in a 375 degree oven for 12 to 15 minutes. Serves 4 people.
Chicken Pomodoro
4 boneless, skinless chicken breasts, pounded to a half inch thick
1/4 cup Panko
1/2 tsp. freshly ground black pepper
1/4 tsp. dried oregano
1/4 tsp. dried thyme
2 tbsp. olive oil
1 cup chopped fresh tomatoes
1/4 cup freshly snipped chives
1/4 cup plain Greek yogurt
1 tbsp. lemon juice
Combine the Panko with pepper, oregano, and thyme on a plate and coat the chicken on both sides. Heat the olive oil in a large skillet and brown the chicken. I tend to do this over low heat even though it takes longer. Remove the meat and keep warm under aluminum foil. Add the chopped tomatoes to the skillet, stirring for a minute or two. In a small bowl, combine the lemon juice and yogurt, then add to the pan with the chives and stir well with the tomatoes. Serve the chicken breasts with a spoonful of the tomato mixture on top. Serves 4.
I had this chicken last night and it was absolutely wonderful.
Turkey Burger with Peaches
4 peaches
1 pound ground turkey
1/2 tsp. fresh ground pepper
1/2 tsp. kosher salt
1/4 tsp. chili powder
4 slices Mozzarella
Remove the skin from one of the peaches and chop it up. In a bowl combine the fruit with the ground turkey, salt, and pepper. Shape into four patties. Grill outside or fry in a skillet sprayed with cooking spray for 4 or 5 minutes per side.
Foul isn't good medium rare. Top each patty with a slice of cheese, cover the pan, and cook for a minute more. Remove the skin from the rest of the peaches, slice, and throw them in another skillet sprayed with cooking spray. Sprinkle with chili powder and cook, stirring over medium heat for several minutes until they begin to get juicy. Sorry, no buns.
Spaghetti with Pesto and Vegetables
For the pesto:
2 cups fresh basil
2 cups baby spinach, stems removed
6 oz. grated Parmesan
1 cup olive oil
1/2 cup pine nuts
4 garlic cloves
1 tsp. fresh ground pepper
Put the basil, spinach, and garlic in a food processor or blender and process until finely chopped. Drizzle in the olive oil through the top while processing again. Add the cheese, nuts, and pepper and process again until you have a paste consistency. Freeze in an ice cube tray and remove a section and thaw as you need it.
1/2 pound spaghetti
1/2 medium yellow squash, cut into chunks
1/2 medium zucchini, same thing
1/2 red bell pepper, seeded and chopped
1/2 medium red onion, chopped
Dash of freshly ground pepper
1 tbsp. olive oil
1/2 pint grape tomatoes, cut in half
1/4 cup pesto - 1 ice cube tray section, thawed
1 tsp. lemon juice
Cook spaghetti to al dente according to package directions and drain. In a bowl, toss the squash, zucchini, bell pepper, and onions with fresh ground pepper. In a large skillet, heat the tablespoon of olive oil and saute the vegetables until tender crisp. Add the tomatoes at the end so they don't get mushy. Return the spaghetti to the pan, add the pesto and lemon juice, combine well, and serve to 4 people.
Pork Chops with Plums
1 tbsp. soy sauce
1 tbsp. rice vinegar
1/2 tsp. ground ginger
2 tbsp. olive oil plus a titch more
3 green onions, chopped
4 center-cut pork chops
Freshly ground black pepper
6 plums, peeled and rough chopped
In a bowl, combine the soy sauce, vinegar, ginger, and olive oil. Add the chopped green onions and set the dressing aside. Sprinkle the chops with pepper. In a large skillet sprayed with cooking spray, cook the pork chops 5 to 7 minutes per side. Remove and keep warm under foil. Add a titch more olive oil to the pan and saute the plums until lightly charred and tender, maybe 4 or 5 minutes. To serve, top each chop with some plums and spoon the dressing over the top. For 4.
Pork isn't the lowest calorie meat but I refuse to give it up altogether. For those worried about olive oil, it's the healthiest oil out there and fine when used in moderation. If you eliminate all fats, your skin will dry up and you'll look like a fossil. One of the key things about eating better is to dump the processed foods like canned soup and bottled salad dressings. Make your own vinaigrette with olive oil, vinegar, garlic powder not salt, freshly ground pepper, and a bit of dry mustard. For those unable to exist without bacon and I am one of them, fry half a strip until crisp, drain thoroughly, and crumble up for use in a salad or on fresh green beans, peas, or broccoli. For those unable to face life without chocolate, make a caffe mocha by combining coffee, unsweetened cocoa, sweetener, and 2% milk with a titch of nutmeg. Dark chocolate is best if you get to the point where you feel a personality change coming on and need to bite into something solid.
Best regards,
Elisabeth
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