Making the Cut (25 page)

Broth

1 dried New Mexican or Anaheim chile

1 teaspoon ground cumin

½ teaspoon ground cinnamon

2 garlic cloves, peeled

2 (16-ounce) cans fat-free, low-sodium chicken broth

Herb blend

½ cup chopped fresh cilantro

¼ cup fresh lime juice

1 tablespoon olive oil

2 garlic cloves, minced

Paella

1 teaspoon olive oil

2 (3.5-ounce) chicken sausages (such as Gerhard’s brand), cut into ½-inch pieces

24 large shrimp (about 2 pounds), peeled and deveined, tails intact

2½ cups finely chopped red bell pepper

2 cups finely chopped onion

2 cups sliced zucchini

1 cup canned diced tomatoes, undrained

1 teaspoon hot paprika

salt, to taste

3 garlic cloves, minced

2 cups uncooked short-grain rice

½ cup frozen corn kernels

8 lime wedges

1. To prepare the broth, remove stem and seeds from chile. Combine the chile, cumin, cinnamon, and 2 garlic cloves in a food processor; process until minced. Combine chile mixture and broth in a saucepan. Bring to a simmer (do not boil). Keep warm over low heat.

2. To prepare herb blend, combine cilantro, lime juice, olive oil, and 2 garlic cloves; set aside.

3. To prepare paella, heat 1 teaspoon oil in large paella pan or large skillet over medium heat. Add sausages; sauté 3 minutes. Remove from pan. Add shrimp; sauté 2 minutes. Remove from pan. Add bell pepper and onion, and sauté 5 minutes, stirring occasionally. Add zucchini; sauté 5 minutes. Add tomatoes, paprika, salt, and 3 garlic cloves; cook 5 minutes, scraping pan to loosen browned bits. Add rice; cook 1 minute, stirring constantly. Stir in broth, herb blend, sausages, and corn; cook 10 minutes, stirring frequently. Arrange shrimp, heads down, in rice mixture; cook 10 minutes. Remove from heat. Cover with a towel, and let stand 10 minutes. Serve with lime wedges.

NUTRITION PER SERVING

Filling

1 cup part-skim ricotta cheese

1/3 cup reduced-fat Parmesan cheese

¼ teaspoon garlic powder

¼ teaspoon freshly ground black pepper

1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry

1 large egg

Chicken

6 (6-ounce) skinless, boneless chicken breast halves

½ cup dry white wine

1. Preheat oven to 350°F.

2. To prepare filling, combine all filling ingredients.

3. To prepare chicken, place each chicken breast between 2 sheets heavy-duty plastic wrap; pound to ¼-inch thickness using a meat mallet or rolling pin. Divide and spread filling evenly over chicken breasts. Roll up jelly-roll fashion. Tuck in sides; place chicken, seam side down, in a 13 × 9-inch baking dish. Pour wine over chicken. Cover dish with foil.

4. Bake for 30 minutes, basting chicken with wine every 10 minutes. Uncover and bake an additional 15 minutes or until chicken is done. Remove chicken from pan; keep warm. Strain wine mixture through a sieve over a bowl; discard solids. Serve wine mixture over chicken.

NUTRITION PER SERVING

1 tablespoon extra-virgin olive oil

½ teaspoon freshly ground black pepper

3 tablespoons lime juice

1 tablespoon Dijon mustard

1 pound fresh swordfish

½ large red onion, cut into quarters

½ green bell pepper, cored, seeded, and cut into quarters

½ red bell pepper, cored, seeded, and cut into quarters

8 cherry tomatoes

8 mushroom caps

1. Preheat the broiler to 450°F.

2. Combine olive oil, black pepper, lime juice, and mustard in a bowl, and blend. Cut fish into cubes. Coat the fish cubes evenly in the marinade.

3. Thread the fish and vegetables onto 4 skewers, alternating fish with vegetables. Brush the kebabs lightly with the reserved marinade. Place skewers on a broiler pan. Cook for 3 minutes, and brush with marinade one last time. Broil for another 3–4 minutes until veggies are crisp and fish is no longer translucent.

NUTRITION PER SERVING

cooking spray (olive or canola oil preferred)

1½ cups red bell pepper strips

2 teaspoons minced garlic

1 small red onion, vertically sliced

½ cup green salsa (store-bought)

1 teaspoon ground coriander

salt, to taste

1½ pounds large shrimp, peeled and deveined

8 (6-inch) corn tortillas

2 tablespoons chopped fresh cilantro

1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add bell pepper, garlic, and onion; sauté 4 minutes. Stir in salsa, coriander, salt, and shrimp; sauté 2 minutes or until shrimp are done.

2. Arrange about ½ cup shrimp mixture down the center of each tortilla; sprinkle each tortilla with 1½ teaspoons cilantro.

NUTRITION PER SERVING

1/3 cup reduced-sodium soy sauce

1/3 cup rice wine

1 tablespoon toasted sesame oil

1 tablespoon peeled, grated fresh ginger

1 tablespoon chopped garlic

2 teaspoons Splenda

2 pounds tuna steaks, cut into 24 1-inch cubes

3 scallions, whites only, cut into 16 1-inch pieces

1 large red bell pepper, cut into 16 1-inch squares (about 1/3 pound)

2 Chinese eggplants, cut into 24 1-inch rounds (about ¾ pound)

8 bamboo skewers, soaked in water 15 minutes

1. Preheat grill to high.

2. Combine soy sauce, rice wine, sesame oil, ginger, garlic, and Splenda in a large bowl. Add tuna, scallions, and red pepper, and toss to coat. Marinate for 15 minutes in the refrigerator.

3. Remove tuna, scallions, and red pepper from marinade, and set aside. Toss eggplant in marinade, and let sit for 3 minutes. Remove eggplant, and set aside with other ingredients. Discard marinade.

4. To assemble skewers: On each skewer, alternate 3 pieces tuna, 2 pieces scallion, 2 pieces red pepper, and 3 pieces eggplant (eggplant should be skewered through both skin sides of the rounds). Grill for 3–4 minutes per side (tuna will be rare in the center).

NUTRITION PER SERVING

Annatto seeds are used in Indian and Hispanic cuisine for their earthy, bitter flavor. Most supermarkets should carry them in some form, although a trip to a specialty market may be in order, which is why they are optional in this recipe.

8 garlic cloves

½ cup water

½ cup orange juice

2 tablespoons ground annatto seeds (optional)

2 tablespoons lemon juice

1 teaspoon dried oregano

1 teaspoon ground cumin

½ teaspoon ground allspice

¼ teaspoon freshly ground black pepper

8 (4-ounce) skinless, boneless chicken breasts

¼ cup low-sodium chicken broth