Archive for August, 2008
Broiled Scallops with Sweet Lime Sauce
Wednesday, August 6th, 2008
[hidepost=1] Servings: 4 Ingredients: 2 Tbsp lime juice 4 Tbsp honey 1 Tbsp olive oil 1 lb bay or sea scallops, rinsed and patted dry 2 tsp grated lime peel 1 lime, cut into 4 wedges Preheat broiler and place rack 4 inches from the heat source. Cover the broiler pan (or a cookie sheet) with foil and spray with cooking spray. In a large bowl, stir together lime juice, honey and oil. Whisk to mix well and add scallops; toss gently to coat with the mixture. Arrange scallops in a single layer on the pan and broil until opaque throughout, approximately 5 minutes. Turn over and broil for another minute. Divide scallops among 4 warmed plates and pour juices from the pan over the scallops. Sprinkle with grated lime peel, add a lime wedge and serve. [/hidepost]Posted in 3X Recipes | No Comments »
Oat and Herb Encrusted Turkey
Wednesday, August 6th, 2008
[hidepost=1] Servings: 2 Ingredients: ½ cup skim milk 3 Tbsp prepared brown mustard ½ cup quick cooking oats 1 Tbsp dried rosemary 1 Tbsp dried sage 2 fillets turkey breast (6 oz each) 1 (6 oz) container of fat-free plain yogurt 1 Tbsp whole grain mustard salt and freshly ground black pepper to taste Preheat oven to 350 degrees. Lightly coat a baking sheet with cooking spray. In a bowl or pie pan, thoroughly mix the milk and prepared brown mustard. In a separate bowl or pie pan, mix the oats, rosemary and sage. Dredge each turkey breast first in the milk mixture, then in the oat mixture to coat evenly. Bake turkey approximately 30 minutes, until the oats are crisp and the internal temperature has reached a minimum of 180 degrees. In a small bowl, mix the yogurt and whole grain mustard; add salt and pepper to taste. Drizzle over the cooked turkey and serve. [/hidepost]Posted in 3X Recipes | 3 Comments »
Ham, Pineapple and Asparagus Crepes
Wednesday, August 6th, 2008
[hidepost=1] Servings: 2 Ingredients: 4 prepackaged crepes (each about 8-in) 6 asparagus stalks, halved 8 oz extra-lean ham, thinly sliced ½ cup crushed pineapple, well drained ½ cup reduced-fat CoJack cheese, shredded Preheat oven to 350 degrees. Lightly coat an 8 x 8 baking dish with cooking spray. Add 1 inch of water to a saucepan fitted with a steamer basket and bring to a boil. Add asparagus; cover and steam until tender-crisp, approximately 2 to 3 minutes. Heat the crepes in the microwave for 30 seconds to 1 minute. Place 2 ounces of ham, 3 steamed asparagus stalks, 2 Tbsp pineapple and 2 Tbsp cheese on each crepe. Roll up and place seam-side down in the baking dish. Bake until cheese melts, approximately 3 to 5 minutes. Place two crepes on each of two plates and serve. [/hidepost]Posted in 3X Recipes | No Comments »
Cornmeal-crusted Sole
Wednesday, August 6th, 2008
[hidepost=1] Servings: 4 Ingredients: ¼ cup plain all-purpose flour ¼ cup stone-ground cornmeal ¾ tsp salt 4 sole fillets, about 5 oz each 3 Tbsp olive oil 2 Tbsp dry white wine 1 ½ Tbsp vegetable stock or broth 1 ½ Tbsp fresh lemon juice ¼ tsp dry mustard ¾ tsp chili powder ¼ tsp ground cumin 1 Tbsp fresh cilantro, chopped 1 Tbsp lemon zest Stir together flour, cornmeal, and ¼ tsp of salt in a shallow bowl. Dredge the fillets in the flour mixture, coating completely; shake off excess. Heat 1 Tbsp of the olive oil in a large, nonstick frying pan over a medium-high heat. Add fish and cook approximately 3 minutes; then turn and cook another 3 minutes until the fish is opaque throughout and the crust is golden brown. Remove to individual plates and cover with foil to keep warm. Add the wine to the frying pan and deglaze it, stirring with a wooden spoon to scrape up any browned bits. Cook to reduce by one-half. In a small bowl combine the pan juices, vegetable stock, lemon juice, mustard, chili powder, cumin and the remaining ½ tsp salt. Whisk in the remaining 2 Tbsp olive oil to make a thick vinaigrette. Drizzle the vinaigrette over the fillets, sprinkle with lemon zest and cilantro and serve. [/hidepost]Posted in 3X Recipes | No Comments »
Baked Chicken and Wild Rice with Onion and Tarragon
Wednesday, August 6th, 2008
[hidepost=1] Servings: 6 Ingredients: 6 chicken breast halves, skinned and deboned 1 ½ cups celery, chopped 1 ½ cups whole pearl onions 1 tsp fresh tarragon 2 cups chicken broth, unsalted 1 ½ cups dry white wine 1 package long grain and wild rice mix with seasoning packet Preheat oven to 300 degrees. Cut chicken breasts into ½ to 1-inch pieces. In a nonstick frying pan, combine the chicken, celery, pearl onions and tarragon plus 1 cup of the unsalted chicken broth. Cook over medium heat until the chicken and vegetables are tender, approximately 10 minutes. Set aside to cool. In a 9 x 13 baking dish combine the wine, remaining 1 cup chicken broth, rice and seasoning packet. Let it soak for 30 minutes. Add the cooked chicken and vegetables; cover and bake for 60 minutes. Check periodically and add more broth if the rice is too dry. Place a portion of the rice on each of 6 plates, add a chicken breast and serve. [/hidepost]Posted in 3X Recipes | No Comments »
Beef Stroganoff
Wednesday, August 6th, 2008
[hidepost=1] Servings: 4 Ingredients: ½ lb boneless beef round steak, cut ¾ inch thick and all fat removed ½ cup onion, chopped 4 cups uncooked yolkless egg noodles ½ can fat-free cream of mushroom soup, undiluted ½ cup water 1 Tbsp plain all-purpose flour ½ tsp paprika ½ cup fat-free sour cream Place a nonstick frying pan over medium heat and sauté onions until they are translucent, approximately 5 minutes. Add the beef and continue to cook for another 5 minutes, or until the beef is tender and browned throughout. Drain and set aside. Fill a large pot ¾ full with water and bring to a boil. Add the noodles and cook until al dente, approximately 10 to 12 minutes. Drain pasta thoroughly. Place a medium sauce pan over medium heat, add soup, water and flour and whisk together. Stir until the sauce thickens, approximately 5 minutes. Add the soup mixture and paprika to the beef in the frying pan. Stir the mixture over medium heat until warmed through. Remove from heat and add sour cream; stir until combined. Divide pasta among 4 plates, top with beef mixture and serve. [/hidepost]Posted in 3X Recipes | No Comments »
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