Appetizers



Grilled Tandoori Chicken

Prep: 30 min.
Cook: 10 min.

This recipe serves:  4    
Preparation time:  30 minutes
Ingredients

16 bamboo skewers

For the tandoori marinade:

1 teaspoon paprika

1 teaspoon turmeric

1/4 cup fresh lemon juice

1/2 cup non-fat, plain yogurt

2 large cloves garlic

1 tablespoon grated, fresh ginger root

1/2 teaspoon ground coriander seeds

1/2 teaspoon ground cumin

1/4 teaspoon cayenne pepper

1 pound boneless, skinless chicken breasts

For the yogurt sauce:

1/2 cup non-fat, plain yogurt

1 tablespoon fresh lemon juice

1/4 teaspoon cayenne pepper

1 tablespoon chopped cilantro leaves


Nutrition Facts

Serving Size 4 skewers

Amount Per Serving

Calories 165

Total Fat 2 g

Saturated Fat 0 g

Protein 29 g

Total Carbohydrate 9g

Dietary Fiber 1 g

Sodium 227 mg

Percent Calories from Fat 9%

Percent Calories from Protein 70%

Percent Calories from Carbohydrate 21%

Cooking Instructions

1. Soak the skewers in water for at least 30 minutes or overnight.

2. Mix all of the ingredients for the marinade together and set aside.

3. Cut the chicken into 16 1-inch strips. Add the chicken to the marinade and coat it well. Cover and refrigerate for 20 minutes.

4. Meanwhile, preheat the grill and make the sauce. Combine all of the ingredients for the yogurt sauce, spoon it into a serving bowl and let stand at room temperature while you cook the chicken.

5. Skewer each piece of chicken with one of the skewers. Place the chicken on the grill and cook for about 2 minutes on each side, until the chicken is cooked through. Serve the chicken with the yogurt sauce.



Baked Tomatoes with Garlic, Parsley and Breadcrumbs

Prep: 0 min.
Cook: 0 min.

This recipe serves:  6    
Preparation time:  30 minutes
Ingredients

6 large firm but ripe tomatoes

salt

4 tablespoons extra virgin olive oil

salt and pepper

freshly ground, to taste

1/2 cup breadcrumbs

3 large garlic cloves, minced (green sprouts removed)

1/2 cup chopped, flat leaf parsley


Nutrition Facts

Serving Size 2 tomato halves

Amount Per Serving


Calories 110

Total Fat 5 g

Saturated Fat 1 g

Protein 2 g

Total Carbohydrate 13 g

Dietary Fiber 2 g

Sodium 190 mg

Percent Calories from Fat 45%

Percent Calories from Protein 9%

Percent Calories from Carbohydrate 47%

Cooking Instructions

1. Cut the tomatoes in half, sprinkle with salt and drain cut side down in a colander, for about 10 minutes. Then dry them well with paper towels.

2. Heat half the olive oil in a large sauté pan. Cook the tomato halves, 4 to 6 at a time, cut side down for about 5 minutes or until golden.

3. Place tomatoes in a lightly oiled baking dish. Sprinkle with salt and pepper. Preheat oven to 400 degrees.

4. Combine breadcrumbs, garlic and a little of the parsley and spread atop the tomatoes. Drizzle with remaining olive oil.

5. Bake for 10 to 15 minutes. Sprinkle with remaining parsley.



Grilled Shrimp with Mango Barbecue Sauce



Prep: 15 min.
Cook: 5min.

This recipe serves:  4    
Preparation time:  15 minutes
Ingredients

1 mango, peeled, pitted and coarsely chopped

1 large shallot, peeled and coarsely chopped

1/2 to 1 jalapeño chili pepper, or to taste, seeded

1/4 cup fresh lime juice

1 teaspoon honey

salt to taste

1 pound medium or large shrimp, peeled and deveined

freshly ground black pepper

4 bamboo or metal skewers

2 cups hot, cooked rice


Nutrition Facts

Serving Size 1/4

pound of shrimp with sauce

Amount Per Serving


Calories 390

Total Fat 5 g

Saturated Fat 1 g

Protein 26 g

Total Carbohydrate 59 g

Dietary Fiber 1 g

Sodium 272 mg

Percent Calories from Fat 14%

Percent Calories from Protein 45%

Percent Calories from Carbohydrate 41%

Cooking Instructions

1. Place the mango, shallot and jalapeño pepper in a food processor or blender and puree. Add the lime juice and honey.

Season to taste with salt and more jalapeño pepper if desired.

2. Preheat the grill to medium-high.

3. Place the shrimp in a medium bowl. Drizzle the shrimp with 2 tablespoons of the mango mixture and season with salt and pepper. Thread the shrimp on the skewers.

4. Grill the skewers of shrimp on both sides until the shrimp are just cooked through, about 2 to 3 minutes per side.

5. Serve the shrimp over rice and drizzle with the remaining mango sauce.

Substitute rice salad from the deli counter for the cooked rice.



Toasted-Rolled Veggie Quesadillas

Prep: 5 min.
Cook: 15 min.

This recipe serves:  6    
Preparation time:  5 minutes
Ingredients

2 tablespoons olive oil

2 green peppers, thinly sliced

4 scallions, thinly sliced

salt and freshly

ground black pepper

1 cup grated reduced fat Monterey Jack cheese

1 cup cooked corn kernels

2 tablespoons freshly squeezed lime juice

6 whole wheat flour tortillas

1/4 cup prepared salsa, or more to taste, drained of excess moisture


Nutrition Facts

Serving Size 1 quesadilla

Amount Per Serving

Calories 302

Total Fat 13 g

Saturated Fat 3 g

Protein 10 g

Total Carbohydrate 37 g

Dietary Fiber 1 g

Sodium 446 mg

Percent Calories from Fat 39%

Percent Calories from Protein 13%

Percent Calories from Carbohydrate 48%

Cooking Instructions

1. Preheat the oven to 350°F.

2. Heat the oil in a large saute pan over medium-high heat.  can help add the peppers and scallions and season with salt and pepper. Cook until tender, about 5 minutes. Remove from heat and cool.

3.  can mix the pepper and scallion mixture with the remaining ingredients, except the salsa and tortillas. Taste and season with salt and pepper, if necessary.

4.  can lay the tortillas out on a counter. Make it a  and spread 1/6 of the mixture down the middle of each of the tortillas leaving a 2-inch border at the bottom edge. Spread a spoonful of salsa on top. Roll up the tortillas halfway, fold in the ends and then continue rolling until they form a thick cylinder.

5. Set the quesadillas, seam side down on a baking sheet. Bake 5 minutes, flip the quesadillas, and cook an additional 5 to 10 minutes or until the cheese has melted. Serve warm or at room temperature.



Pickled Salmon

Prep: 20 min.
Cook: 10 min.

This recipe serves:  16    
Preparation time:  20 minutes
Ingredients

2 1/2 cups white vinegar

2 cups water

1/2 cup sugar

4 tablespoons kosher

salt

12 bay leaves

4 tablespoons mixed pickling spices

4 white or yellow onions, sliced 1/4-inch thick

4 pounds salmon fillet, skin and bones removed


Nutrition Facts

Serving Size 1/2 cup salmon and pickles

Amount Per Serving

Calories 321

Total Fat 7 g

Saturated Fat 1 g

Protein 23 g

Total Carbohydrate 40 g

Dietary Fiber 0 g

Sodium 1492 mg

Percent Calories from Fat 21%

Percent Calories from Protein 29%

Percent Calories from Carbohydrate 50%

Cooking Instructions

1. Bring the vinegar, water, sugar and salt to a boil. Let this mixture cool completely. Cut the salmon into pieces that are approximately 1-inch by 2-inches. In a ceramic crock, glass bowl or plastic container, place a layer of salmon pieces, then a sprinkling of pickling spices and bay leaves, a layer of sliced onions, then repeat the layering of salmon, spices and onions until you have used all.

2. Pour the cooled marinade over the fish. If the fish has a tendency to float, weight it down with a ceramic plate. Cover the container. Refrigerate the salmon for 3 to 5 days.

3. Serve the salmon, along with its marinated onions, with rye bread. A sliced cucumber salad with a sour cream dressing is also a nice accompaniment.

Serve with matzoh at Passover.



Fiesta Quesadillas with Black Beans

Prep: 20 min.
Cook: 10 min.

This recipe serves:  4    
Preparation time:  20 minutes
Ingredients

For the salsa:

1/2 cup chopped tomatoes

3 tablespoons chopped red onion

1 teaspoon minced jalapeño chili pepper, or to taste

3 tablespoons diced red or green peppers

1 teaspoon chopped fresh cilantro leaves

1 tablespoon fresh

lime juice

salt to taste

freshly ground black pepper

hot sauce (optional), to taste

For the quesadillas:

4 large whole wheat flour tortillas

1 cup low-fat Monterey jack cheese

1 15-ounce can black beans, drained and rinsed

2 tablespoons chopped fresh cilantro leaves

3/4 cup chopped red Onion

3/4 cup chopped tomatoes


Nutrition Facts

Serving Size 1 quesadilla

Amount Per Serving

Calories 356

Total Fat 8 g

Saturated Fat 4 g

Protein 19 g

Total Carbohydrate 55 g

Dietary Fiber 6 g

Sodium 729 mg

Percent Calories from Fat 21%

Percent Calories from Protein 20%

Percent Calories from Carbohydrate 59%

Cooking Instructions

For the salsa:

1. In a mixing bowl, combine all of the ingredients. (This can be made up to 2 days in advance and stored in the refrigerator.)

For the quesadillas:

1. Preheat the oven to 200°F.

2. Lay the tortillas out on a work surface and arrange the cheese, beans, cilantro, red onion and tomatoes on half of each tortilla. Fold the tortilla in half to cover the filling.

3. Heat a large non-stick skillet over medium heat. Carefully cook one quesadilla at a time in the skillet until lightly browned on both sides. Transfer the browned quesadillas to a baking sheet and keep warm in the oven while cooking the rest.

4. Slice each quesadilla into 4 wedges and serve with salsa and sour cream.



Quick and Easy Artichokes with Lemon Vinaigrette

Prep: 5 min.
Cook: 5 min.

This recipe serves:  2    
Preparation time:  5 minutes
Ingredients

2 large artichokes

1 tablespoon fresh lemon juice

1/2 teaspoon grated lemon zest

1 tablespoon finely chopped shallots

1 tablespoon extra

virgin olive oil

salt to taste

freshly ground black pepper


Nutrition Facts

Serving Size 1 artichoke with vinaigrette

Amount Per Serving

Calories 215

Total Fat 7 g

Saturated Fat 1 g

Protein 13 g

Total Carbohydrate 33 g

Dietary Fiber 19 g

Sodium 504 mg

Percent Calories from Fat 27%

Percent Calories from Protein 21%

Percent Calories from Carbohydrate 52%

Cooking Instructions

1. Slice about 1 inch off the top of each artichoke and trim the stems. Remove the tough outer leaves and trim any sharp, thorny leaf tips with scissors.

2. Place the artichokes, stem end down, in a microwaveable dish with about 1/2 cup of water. Cover the dish with plastic wrap and microwave on high for

4 to 5 minutes or until the stem end of the artichoke is just tender when pierced with a knife. (The artichokes can be cooked in advance and stored in the refrigerator for up to 2 days.)

3. In a small bowl, whisk the lemon juice, lemon zest, shallots and olive oil together. Season with salt and pepper to taste.

4. Serve the artichokes with a small bowl of vinagrette to dip the leaves in.



Asparagus with Saffron-Garlic Mayonnaise

Prep: 5 min.
Cook: 10 min.

This recipe serves:  6    
Preparation time:  5 minutes
Ingredients

2 pounds asparagus, woody stems removed

1/4 cup water

1/4 teaspoon saffron threads

1/2 cup fat-free Mayonnaise

2 cloves garlic, minced


Nutrition Facts

Serving Size about 7 spears with mayonnaise

Amount Per Serving

Calories 50

Total Fat 0 g

Saturated Fat 0 g

Protein 4 g

Total Carbohydrate 10 g

Dietary Fiber 3 g

Sodium 143 mg

Percent Calories from Fat 5%

Percent Calories from Protein 25%

Percent Calories from Carbohydrate 70%

Cooking Instructions

1. Bring a large pot of salted water to a boil. Add the asparagus and cook until it is crisp-tender, about 5 to 7 minutes. Drain and rinse the asparagus under cold water. Place the asparagus on a serving platter and set aside.

2. In a small heatproof bowl, heat the 1/4 cup of water in the microwave for about 20 seconds until it is steaming. Add the saffron threads and set aside.

3. In a separate bowl, combine the mayonnaise and garlic. Stir in the saffron and water.

4. Drizzle the mayonnaise over the asparagus and serve.



Mom's Crab Dip

Prep: 15 min.
Cook: 10 min.

This recipe serves:  8    
Preparation time: 15 minutes
Ingredients

3 tablespoon tomato paste

1 tablespoon honey

3/4 cup fat-free Mayonnaise

2 tablespoon thinly sliced chives

1 tablespoon fresh lemon juice

1 tablespoon seeded and minced sweet red cherry peppers (from a jar of vinegar packed sweet cherry peppers)

2 teaspoons grated lemon zest

1 teaspoon prepared horseradish

1/4 teaspoon Tabasco sauce

1 hard-boiled egg, finely chopped

3/4 pound fresh Dungeness crab meat, picked over for bits of shell and cartilage with

claw meat and large pieces of crab left whole

1/2 lemon

kosher salt and freshly ground black pepper

chips, crackers, or pita wedges for dipping


Nutrition Facts

Serving Size 1/4 cup

Amount Per Serving

Calories 81

Total Fat 1 g

Saturated Fat 0 g

Protein 10 g

Total Carbohydrate 8 g

Dietary Fiber 1 g

Sodium 361 mg

Percent Calories from Fat 13%

Percent Calories fromProtein 49%

Percent Calories from Carbohydrate 37%

Cooking Instructions

1. In a large bowl, whisk the tomato paste and the honey together until smooth.

2. Whisk in the mayonnaise, chives, lemon juice, cherry peppers, lemon zest, horseradish and Tabasco.

3. Using a rubber spatula, gently fold in the egg. (You can make the dressing a day ahead and store it, covered with plastic wrap, in the refrigerator. When you're ready to serve, mix the dressing with the crabmeat.)

4. Add the crabmeat to the bowl and toss it with the dressing.

5. Season to taste with salt and pepper and a squeeze of lemon.

6. To serve, set a bowl of crab dip on a large platter and surround it with chips, crackers, or pita wedges for dipping.



Smoked Salmon Crepes with Cream Cheese

Prep: 5 min.
Cook: 12 min.

This recipe serves:  6    
Preparation time:  5 minutes
Ingredients

For the crepes:

3/4 cup all-purpose flour

3 teaspoons sugar

pinch of salt

1 1/4 cups 1% milk

3 large eggs

about 1 tablespoon olive oil


For the filling:

2 ounces low fat cream cheese, softened

1 tablespoon fresh lemon juice

salt and pepper to taste

1/2 pound thinly sliced smoked salmon


Nutrition Facts

Serving Size 1 crepe wedge

Amount per Serving


Calories 214

Total Fat 9 g

Saturated Fat 3 g

Protein 15 g

Total Carbohydrate 18 g

Dietary Fiber 0 g

Sodium 448 mg

Percent Calories from Fat 38%

Percent Calories from Protein 28%

Percent Calories from Carbohydrate 34%

Cooking Instructions

For the Crepes:

1. Whisk together the flour, sugar and salt in a medium-sized bowl.

2. Make a well in the center of the mixture and pour in the milk. Whisk the milk into the flour mixture until the batter is smooth and well blended.

3. Whisk in the eggs until blended.

4. Strain the batter through a sieve into another medium-sized bowl. Cover with plastic wrap and refrigerate for at least 2 hours to give the batter time to rest.

5. Heat an 8-inch nonstick skillet or crepe pan over medium heat. Lightly brush the pan with olive oil.

6. Ladle about 1/4 cup of the batter into the skillet and tilt the pan in all directions to evenly coat the bottom.

7. Cook the crepes for about 30 seconds or until the bottom is lightly brown. Loosen the edges with a spatula and flip the crepe over.

8. Cook the underside for 10 to 15 seconds or until it is set, dry and browned in spots.

9. Slide the crepe onto a flat plate and cover with a piece of wax paper.

10. Repeat with the remaining batter, brushing the pan with more butter as needed, and stacking the crepes between wax paper. The crepes may be made up to 3 days ahead. Cover with plastic wrap and refrigerate. Bring to room temperature before using.

For the filling:

1. Put the cream cheese in a small bowl with 2 teaspoons of the lemon juice. Mix well and season with salt and pepper.

2. Using a 3-inch round cookie cutter, stamp out 4 rounds of the smoked salmon and 5 rounds of crepes.

3. Place 1 crepe on a work surface and top with a salmon round. Spread about 1 tablespoon of the cream cheese over the salmon.

4. Continue the layering, ending with a plain crepe on top.

5. Cut the stack of salmon crepes into 6 wedges and serve.


 
































































































































































































































































































 




















































































2008 paolonanafitness.com. All rights reserved.