The Menu
Salsa-baked fish
Kale salad
Lazy-day peach tart
The Recipes
Salsa-baked fish
4 servings
http://www.recipe.com/salsa-baked -fish/
1 Tablespoon olive oil
24 oz boneless skinless fish fillets, such as snapper, grouper, or sea bass
1 Cup spicy green salsa, or you favorite salsa
4 oz Monterey Jack cheese, shredded
1/2 Cup toasted pumpkin seeds
1. Heat oven to 400ºF.
2. Spread olive oil in a shallow baking pan. Arrange fillets in a single layer. Spoon salsa over fish. Bake fish 8 minutes.
3. Spread cheese evenly over top. Bake 2-3 minutes more, until cheese is bubbly.
4. Sprinkle with pumpkin seeds before serving.
Per serving:
Net Carbs: 3 grams, Fiber: 3.0 grams, Protein: 44.3 grams, Fat: 20.9 grams, Calories: 397.
Kale salad
serves 4 (1-cup) side-dish servings.
Take a break from the same old lettuce salad. Try this creative mix of kale, tomato, and sweet pepper tossed with a captivating Asian dressing.
http://www.recipe.com/kale-salad/
3 cups finely chopped fresh kale leaves
1 plum tomato, chopped
1/3 cup chopped red sweet pepper
1/4 cup pitted ripe olives, quartered lengthwise
3 radishes, thinly sliced and halved if desired
2 green onions, sliced
2 tablespoons raw sunflower kernels
1/4 cup Asian Dressing (below)
1. In a large bowl, combine kale, tomato, sweet pepper, olives, radishes, green onions, and sunflower kernels. Toss gently to mix.
2. Drizzle Asian Dressing over vegetables. Toss gently to coat. Makes 4 (1-cup) side-dish servings.
Asian dressing
Makes 1/2 cup.
In a screw-top jar, combine
3 tablespoons lemon juice,
3 tablespoons water,
2 tablespoons reduced-sodium soy sauce,
2 teaspoons dark sesame oil,
1/2 teaspoon onion powder, and
1/4 teaspoon garlic powder.
Cover and shake well. Chill until ready to serve or for up to 1 week.
Per serving:
Calories 83, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 0 mg, Sodium 243 mg, Carbohydrate 10 g, Fiber 3 g, Protein 3 g.
Exchanges: Vegetable 2, Fat 1.
Lazy-day peach tart
serves 8
Take a casual approach to homemade peach pie. This free-form tart starts with refrigerated piecrust and doesn't even use a pie tin.
http://www.recipe.com/lazy-day -peach-tart/
1/2 of a 15-ounce package folded refrigerated unbaked piecrust (1 crust)
1/4 cup granulated sugar
4 teaspoons all-purpose flour
1/4 teaspoon ground nutmeg
3 cupssliced, peeled peaches or nectarines (1 1/2 pounds)
1 tablespoon lemon juice
1 beaten egg
1 tablespoonwater
Powdered sugar (optional)
Sweetened whipped cream (optional)
1. Let the piecrust stand at room temperature according to package directions; unfold. Line a large baking sheet with foil and lightly flour. Place pastry on the prepared baking sheet and roll to a 14 x 11-inch oval.
2. In a large mixing bowl stir together granulated sugar, flour, and nutmeg. Stir in peaches and lemon juice. Spoon peach mixture onto pastry, leaving a 2-inch border. Fold pastry border up and over peaches, folding edges gently as needed. Combine egg and water. Brush egg mixture onto the top and sides of the crust.
3. Bake in a 375ºF oven for 40 to 45 minutes or until the crust is golden. If necessary, cover top crust with foil for the last 10 to 15 minutes of baking to prevent overbrowning. Cool for 30 minutes on the baking sheet. Sprinkle edges with powdered sugar, if desired. Serve warm with sweetened whipped cream, if desired.
Per serving:
Calories 186, Total Fat 8 g, Saturated Fat 0 g, Cholesterol 34 mg, Sodium 113 mg, Carbohydrate 27 g, Fiber 1 g, Protein 2 g.
Salsa-baked fish
Kale salad
Lazy-day peach tart
The Recipes
Salsa-baked fish
4 servings
http://www.recipe.com/salsa-baked -fish/
1 Tablespoon olive oil
24 oz boneless skinless fish fillets, such as snapper, grouper, or sea bass
1 Cup spicy green salsa, or you favorite salsa
4 oz Monterey Jack cheese, shredded
1/2 Cup toasted pumpkin seeds
1. Heat oven to 400ºF.
2. Spread olive oil in a shallow baking pan. Arrange fillets in a single layer. Spoon salsa over fish. Bake fish 8 minutes.
3. Spread cheese evenly over top. Bake 2-3 minutes more, until cheese is bubbly.
4. Sprinkle with pumpkin seeds before serving.
Per serving:
Net Carbs: 3 grams, Fiber: 3.0 grams, Protein: 44.3 grams, Fat: 20.9 grams, Calories: 397.
Kale salad
serves 4 (1-cup) side-dish servings.
Take a break from the same old lettuce salad. Try this creative mix of kale, tomato, and sweet pepper tossed with a captivating Asian dressing.
http://www.recipe.com/kale-salad/
3 cups finely chopped fresh kale leaves
1 plum tomato, chopped
1/3 cup chopped red sweet pepper
1/4 cup pitted ripe olives, quartered lengthwise
3 radishes, thinly sliced and halved if desired
2 green onions, sliced
2 tablespoons raw sunflower kernels
1/4 cup Asian Dressing (below)
1. In a large bowl, combine kale, tomato, sweet pepper, olives, radishes, green onions, and sunflower kernels. Toss gently to mix.
2. Drizzle Asian Dressing over vegetables. Toss gently to coat. Makes 4 (1-cup) side-dish servings.
Asian dressing
Makes 1/2 cup.
In a screw-top jar, combine
3 tablespoons lemon juice,
3 tablespoons water,
2 tablespoons reduced-sodium soy sauce,
2 teaspoons dark sesame oil,
1/2 teaspoon onion powder, and
1/4 teaspoon garlic powder.
Cover and shake well. Chill until ready to serve or for up to 1 week.
Per serving:
Calories 83, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 0 mg, Sodium 243 mg, Carbohydrate 10 g, Fiber 3 g, Protein 3 g.
Exchanges: Vegetable 2, Fat 1.
Lazy-day peach tart
serves 8
Take a casual approach to homemade peach pie. This free-form tart starts with refrigerated piecrust and doesn't even use a pie tin.
http://www.recipe.com/lazy-day -peach-tart/
1/2 of a 15-ounce package folded refrigerated unbaked piecrust (1 crust)
1/4 cup granulated sugar
4 teaspoons all-purpose flour
1/4 teaspoon ground nutmeg
3 cupssliced, peeled peaches or nectarines (1 1/2 pounds)
1 tablespoon lemon juice
1 beaten egg
1 tablespoonwater
Powdered sugar (optional)
Sweetened whipped cream (optional)
1. Let the piecrust stand at room temperature according to package directions; unfold. Line a large baking sheet with foil and lightly flour. Place pastry on the prepared baking sheet and roll to a 14 x 11-inch oval.
2. In a large mixing bowl stir together granulated sugar, flour, and nutmeg. Stir in peaches and lemon juice. Spoon peach mixture onto pastry, leaving a 2-inch border. Fold pastry border up and over peaches, folding edges gently as needed. Combine egg and water. Brush egg mixture onto the top and sides of the crust.
3. Bake in a 375ºF oven for 40 to 45 minutes or until the crust is golden. If necessary, cover top crust with foil for the last 10 to 15 minutes of baking to prevent overbrowning. Cool for 30 minutes on the baking sheet. Sprinkle edges with powdered sugar, if desired. Serve warm with sweetened whipped cream, if desired.
Per serving:
Calories 186, Total Fat 8 g, Saturated Fat 0 g, Cholesterol 34 mg, Sodium 113 mg, Carbohydrate 27 g, Fiber 1 g, Protein 2 g.
