dinner

dinner

Orange Grilled Tuna

By Catherine S. Katz, Ph.D.

Catherine developed the recipes and meal plan for The Flavor Full Diet

She also contributes to ABetterBagOfGrocies.com

pict_book_flavorfull

Prepared by The Culinary Team @ Griffin Hospital Dining Services.

You can throw this dinner together in just 15 minutes. You can also make this recipe with chicken!

Ingredients

Serves 4 *
1 1/2 pounds tuna steak (sushi grade)
1/4 cup frozen 100% orange juice concentrate, thawed
1 tablespoon natural honey
1 tablespoon Dijon mustard
Pinch of salt
Freshly ground black pepper to taste
1 teaspoon extra-virgin olive oil

Preparation

Cut the fish into 8 equal pieces and set aside.
In a medium bowl, stir together the orange juice concentrate, honey, mustard, salt, and pepper. Add the fish and stir to coat.
Add the oil to a cast-iron grill pan and place over high heat. When the pan is very hot, add the fish and grill for 6 to 7 minutes on each side (do not overcook).

Per serving
239 calories, 3 g fat (<1 g sat fat), 40 g protein, 11 g carbohydrate, 0 g fiber, 77 mg cholesterol, 185 mg sodium

* Serving size: 2 pieces

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Stuffed Zucchini

Stuffed Zucchini
by Chris

Chris discovered TWO giant zucchini in her garden and created this Menopause Makeover approved meal. The photo shows the zucchini in a 12″ pan – wow, they are big! If you have a couple monster zucchini on hand, this recipe is for you!

Serves 6-8
Preheat oven to 350

Ingredients
2 over sized zucchini, about 10-12″ long. (The ones you missed when harvesting the regular size ones)
3 eggs, beaten
3/8 c Italian bread crumbs
2 T olive oil
1/2 c grated parmesan cheese
1 onion, chopped (next time I would pre-saute the onions. I like them well done.)
2-3 oz cooked turkey breast, cubed. (or other protein source)
Fresh Greek oregano, optional
2 T grated reduced fat cheddar cheese

Directions

Parboil zucchini for 15 min

While zucchini are boiling, mix all ingredients but cheddar together in bowl.

When zucchini are done, slice off top by cutting in toward the center of the zucchini not just across the top, put aside.

Scoop center with seeds out of the zucchini.

Scoop any seeds off top wedges. Skin wedges if desired, then dice and add to other ingredients.

Spoon the mixture into the hollowed out zucchini, top with cheddar cheese and bake 30 minutes uncovered.

I did mine in a stove-top to oven skillet so I didn’t have to transfer the soft zucchini to another dish.

Delicious!

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Roasted Halibut with Fennel-Tomato Sauce

danabook By Dana Slatkin

Author of: The Summertime Anytime Cookbook

Dana’s roasted halibut with fennel-tomato sauce recipe is easy to make and absolutely delicious. This roasted halibut recipe is high in protein, and low in fat. Serve with steamed greens and you have a perfectly balanced meal that is low in calories that will honor your Menopause Makeover.

Roasted Halibut with Fennel-Tomato Sauce

This dish satisfies a protein craving without leaving you lethargic, even on the steamiest night. Don’t be deterred by the long list of ingredients. Once they have been assembled, they can be left simmering on the stove while you relax or prepare the rest of the meal. Toasting the spices for a few minutes in a dry pan over medium heat will intensify their flavors. The result is an alluring light sauce that complements any white-fleshed fish.

Serves 8

1/4 cup extra-virgin olive oil, plus a small amount for cooking the fish
1 medium yellow onion, sliced
3 stalks celery, chopped
2 medium leeks, chopped
8 garlic cloves, minced
1 small fennel bulb with greens, chopped
4 pounds ripe plum tomatoes (about 14), seeded and chopped
1 tablespoon fennel seeds, toasted
1 tablespoon mustard seeds, toasted
2 bay leaves
Pinch of red pepper flakes
3 star anise, optional
2 cups white wine
2 cups low-sodium chicken or vegetable broth
Kosher salt and freshly ground pepper
8 tablespoons (1 stick) unsalted butter, chilled and cut into small cubes
8 (6 to 8-ounce) skinless halibut fillets (preferably thick)

1. Prepare the fennel-tomato sauce: In a large saucepan, heat the olive oil over medium heat. Add the onion, celery, leeks, and garlic and cook until softened, about 10 minutes. Add the fennel bulb and greens and sauté until wilted, a few more minutes. Add the tomatoes, fennel seeds, mustard seeds, bay leaves, red pepper flakes, and star anise. Add the wine and enough broth to cover. Bring to a boil, reduce the heat, and simmer uncovered for about 45 minutes until slightly thickened. Strain through a fine- mesh sieve into another saucepan, season to taste with salt and pepper, and set aside. The sauce can be made up to this point and refrigerated overnight.

2. Preheat the oven to 350?F.

3. Season both sides of the fish with salt and pepper. In a large ovenproof sauté pan, heat a thin film of olive oil over medium-high heat until very hot. Cook the fish until nicely browned on one side, about 4 minutes. Transfer the pan to the oven and roast for 4 to 5 more minutes, until fish is opaque at the thickest part (test with the tip of a knife).

4. Return the sauce to a simmer. Whisk in the cubes of butter, one at a time, until incorporated.

5. Ladle a generous amount of sauce into warm serving bowls; gently place the fish on top, and serve.

Dana Slatkin’s cookbook, The Summertime Anytime Cookbook, can be purchased at The Menopause Makeover Store, click here.

Check out Dana’s website: www.DanaSlatkin.com

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Baihian Halibut

Ingredients:

  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lime juice
  • 4 (1-inch thick) halibut steak halves (about 2 pounds)
  • 1 small onion, chopped
  • 1 cup chopped green bell pepper
  • 1 teaspoon salt
  • 2 large garlic cloves, thinly sliced
  • 1 serrano chile or jalapeno pepper, seeded and minced
  • 1/2 cup unsweetened coconut milk
  • 1 medium tomato, diced)

Directions:

  1. With a fork, whisk 1 tablespoon of the oil and all the lime juice on large platter, add fish, and turn to coat.
  2. Heat remaining tablespoon oil in a 12-inch nonstick skillet over medium heat. Add onion and pepper. Cook 6 minutes until onion is translucent and pepper is just tender.
  3. Sprinkle 1/2 teaspoon of the salt over fish, add fish to skillet; pour coconut milk over fish and add tomato. Reduce heat to medium-low and simmer 8 to 9 minutes, turning fish halfway through cooking time.
  4. Stir remaining salt into sauce, spoon over fish a few times, and serve immediately.

Nutritional Information
Per Serving:

Net Carbs: 5.5 grams

Fiber: 2.0 grams

Protein: 49.0 grams

Fat: 18.0 grams

Calories: 394

Recipe Information:

Makes: 4 servings

Prep Time: 0:10:00

Marinate Time: 0:00:00

Cook Time: 0:10:00

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Broiled Salmon With Asparagus

Did you know that salmon is great for your HAIR? Besides being rich in protein and vitamin D (both are key to strong hair) the omega-3 fatty acids found in this tasty cold-water fish are the true superstar. Your body can’t make those fatty acids, which your body needs to grow hair. About 3% of the hair shaft is make up of these fatty acids. Omega-3s are also found in cell membranes in the skin of your scalp, and in the natural oils that keep your scalp and hair hydrated.

Other options: If salmon doesn’t thrill you, you can also get essential fatty acids from fish like herring, sardines, trout, and mackerel, as well as avocado, pumpkin seeds, and walnuts.

Enjoy this healthy, easy-to-make, Menopause Makeover approved meal!

Ingredients

Directio

Prepare asparagus by washing and trimming 1″ off ends.

  1. Pre-heat oven to 350-375 °F (175-190 °C).
  2. Place salmon portions on broil pan and season with Montreal steak seasoning, extra virgin olive oil, paprika, parsley, wine and lemon juice.
  3. Also place asparagus stalks on pan, drizzle extra virgin olive oil on them and season with Montreal steak seasoning.
  4. Place in oven for about 7-10 minutes, or until salmon begins to flake.

Recipe provided by:  FatSecret.com

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Roasted Turkey

Big Bird Roasted Turkey
by Staness Jonekos

The Menopause Makeover

This recipe is perfect for entertaining, or makes a great dinner for two with healthy leftovers.

10-12 servings

Ingredients
12-14 pound whole turkey, giblets removed
A couple sprigs each of fresh thyme, oregano, sage and parsley
3 tablespoons olive oil
2 tablespoons dry white wine
2 tablespoons paprika
Fresh ground pepper to taste
3 small oranges, unpeeled and cut into wedges
2 onions, cut into wedges
1 cup of low-fat, low-sodium chicken broth

Directions
Preheat the oven to 325 degrees F.

-Lift up the skin covering the turkey breast.
-Slip the thyme, oregano, sage and parsley underneath the skin.
-Combine the oil, wine, paprika and pepper. Rub this mixture over the surface of the turkey.
-Place the oranges and onions inside the turkey.
Place turkey, breast side down, in a roasting pan. Pour chicken broth into the bottom of the pan. -Cover loosely with aluminum foil.
-Roast for 20-25 minutes per pound, basting periodically.
-Halfway through cooking, place breast side up.
-During last 45 minutes of roasting, remove cover.
-Continue to roast until the leg moves easily and juices run clear.

Let stand for 20 minutes to let juices settle for easier carving.

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Roasted Corn & Grilled Chicken Salad

Roasted Corn & Grilled Chicken Salad
by Chrissie

2c brown basmati rice (this is the uncooked measure, cook according to pg directions)
Corn cut from 8 ears (I used canned corn the second time I made this last year)
3T corn oil (to roast the corn [on a cookie sheet 15min], I didn’t use this much and I used olive oil)
3 tomatoes, peeled, seeded, diced (that’s a slippery job)
1 red onion, diced (I used about half. And why aren’t the red onions from the market as sweet as the red onions you get at a restaurant?)
6 green onions, chopped

Dressing
1 lemon, juiced
1/2 c red wine vinegar
1/2 c olive oil
1 T white sugar
1/2 c minced fresh basil
salt and pepper to taste

Grill chicken breast
Chop chicken
Toss in salad

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Posted in dinner, lunch, recipes, salads

Acorn Squash

iStock_000011471958XSmall Acorn Squash
by Jill

I have a GREAT & DELICIOUS new recipe for acorn squash that I wanted to share with my MM girls. Here goes;

2 small acorn squash, halved and seeded.
2 oz orange juice
1/4 tsp. cinnamon
1/16 tsp. nutmeg
Place cut sides up in baking dish, and cook covered in 350 oven for 1 hour.

FOR SAUCE;
Mix OJ, cinnamon and nutmeg in pan and cook until bubbly. Drizzle over squash. Return to oven and bake uncovered for 35 mins or until tender. Makes 2 servings.

FABULOUS !!!!

PROTEIN 3.7g, SUGARS 2.0g, FIBER 6.7g, CARBS 48.1g, CALORIES 186, CALORIES FROM FAT 4, TOTAL FAT 0.5g, SATURATED FAT 0.5g, TRANS FAT 0g, CHOLESTEROL 0, SODIUM 13g, POTASSIUM 1554mg.

ENJOY, we did !!!!!

Serve with cornish game hen, chicken or fish – yummers!

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Spring Roll Wraps

Spring Roll Wraps
by Jayne

3 raw small baby carrots
2 slices of English cucumber skin on
a few pieces pre-cooked carved Chicken Breasts (heated)
Brown rice or Asian noodles ( I buy Raman noodles and prepare half
a package without the powder – takes 3 mins OR reheat some of the rice I
keep in my freezer) any other veggies you like..
Fresh Cilantro or what you prefer

Makes approx 3 rolls.

Chop all ingreds and combine, at this point, I
just separate into three piles.
Prepare the rice papers according to
the video/instructions on package, and then roll your ingredients into
the wrapper.
I find it easier to place the wrapper on a china plate,
fill and roll it that way rather than using the damp dish towel
technique.

Dip into your preferred sauce and enjoy!

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Posted in appetizers, dinner, lunch, recipes

Panko Crusted Tilapia

Flakey White Fish Panko Crusted Tilapia
by Charlene

SERVES 4

Ingredients
4 tilapia fillets, rinsed & patted dry
1/2 cup melted margarine (low cal)
1/4 teaspoon garlic powder
2 tablespoons lemon juice
1/2 cup unseasoned Panko
1/2 cup toasted finely chopped Pecans
2 teaspoons Old Bay Seasoning
lemon wedge

Directions
1. Heat oven to 375%. Spray a baking pan lightly with cooking oil.
2. In a shallow dish, combine melted margarine, garlic powder, and lemon
juice. In a separate shallow dish, combine panko, pecans and Old Bay
seasoning.
3. Dip each filet in butter mixture, then roll well in the panko
mixture. Place filets in a single layer onto prepared pan.
4. Press any remaining panko mixture onto tops of filets.
5. Bake 12-14 minutes, until flaky. Serve with lemon wedges.

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Tuscan Kale with Sun-Dried Tomatoes and Kalamata Olives

Tuscan Kale with Sun-Dried Tomatoes and Kalamata Olives
by TippyJo

1 -1 1/2 # Kale (Tuscan if you can find)
1 medium Onion, diced
1 Garlic Cloves, minced
1T Olive Oil
3/4 cup Vegetable Broth (or Chicken Broth)
1/4 cup Kalamata Olives, roughly chopped
1/4 cup Sun-Dried Tomatoes (rehydrate in hot water for 5-10 minutes; then drain)
1-2T Apple Cider Vinegar

De-stem the kale. (Grasp the stem bottom in one hand and grasp the bottom on the leaf in the other.
Slide your hand with the leaf down the stem. This should peel the leaf from the stem.)
Rough chop the kale.
Saute the onion and garlic in olive oil until tender.
Add the chopped kale and saute for 5-10 minutes until slightly wilted.
Add vegetable broth. Simmer another 10 minutes.
Add in chopped olives and rehydrated tomatoes.
Simmer 5 minutes.

You can add sliced turkey sausage, cooked chopped chicken or top with cooked salmon.

Before serving, sprinkle with apple cider vinegar.

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Mardi Gras Pilaf

Mardi Gras Pilaf
by Donna

I sub out the short grain white rice with my Uncle Ben’s converted Brown – basically it’s a parboiled brown rice that only takes 20 min to cook rather than 45.

1 tsp Olive Oil,
3 boneless skinless chicken breasts, cut into slices,
1 medium onion, chopped,
1 green pepper, chopped,
2 cloves of garlic, crushed.
Heat oil in nonstick skillet and stirfry these ingredients about 5 min or until chicken starts to brown.

To this mixture add:
1 540ml/19 oz can of black beans (rinsed and drained),
1 398ml/14 oz can diced tomatoes (with juice),
1 cup salsa,
1 cup water,
1 cup short grain white rice, uncooked,
1/4 tsp cumin,
1/4 tsp tumeric,
1/4 tsp cinnamon,
1/4 tsp salt.

Bring to a boil then cover and simmer for about 20 min, stirring occasionally, until rice is tender and chicken is cooked.

Serves six. One serving is 306 calories, 22 g protein, 2.2 g total fat.

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Italian One-Skillet Meal

Italian One-Skillet Meal
by Chrissie

Serves 4

2T olive oil
2 tsp lite soy sauce (optional)
1/2 onion, chopped
2 zucchini, chopped (I chop them in triangular chunks)
1 can diced canned tomatoes
15-20 Lil Smokies turkey weenies (or other protein: cooked chopped chicken, turkey, or tofu).

Serve with cooked whole wheat or veg pasta (less than 1 cup per serving)

Heat pan with olive oil and soy sauce.
Brown onions (I like mine almost carmalized. yum) add zucchini and saute to brown a bit.
Add tomatoes and juice.
Cover, bring to a boil, turn down the heat and simmer to reduce juices.
Cook until zucchini is done.
Add weinies or other protein of choice and pasta if desired, and heat through.
The Lil Smokies have good flavor, if I don’t use them I add my favorite Italian seasoning.

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2-Minute Shrimp Stir Fry

2-Minute Shrimp Stir Fry
by Charlene

24 Medium or Large Shrimp (Frozen from Trader Joes)
I cup broccoli (I use crowns- they cook faster and taste better)
Mixed veggies – water chestnuts, julienne carrots, snow peas, onions or frozen Stir Fry mix
10 Artichoke hearts (not marinated)
10 black olives whole or sliced
1/4 cup toasted almonds
1 tablespoon olive oil
Garlic
Teriyaki sauce

Saute shrimp in olive oil and garlic to taste, then add veggies and all other items until cooked through.
Season with teriyaki sauce while cooking for 10 to 15 minutes. Easy and delicious. Serves 2

Serve with 1/2 Cup brown rice.

Approx 300 Calories, 18 Protein per serving

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Carrots and Turnip with Dill

Carrots and Turnip with Dill
by Donna

2 cups julienned carrot
2 cups julienned turnip
1 tsp olive oil
1 tbsp brown sugar
1 tsp dried dillweed

(I first had this at a Sheraton banquet years ago and it’s been a fave ever since).

Steam or boil your vegetables until cooked to your liking.
Add the margarine and brown sugar and stir.
Sprinkle on the dill and mix.

I have always used dried dillweed but we discovered Litehouse Freeze Dried herbs and they have SO much more flavour! It made a huge difference using that dill last night.

Delicious! My kids love it.

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Roasted Asparagus

iStock_000011063560XSmall Roasted Asparagus
by Donna

1 bunch fresh asparagus
1 tbsp olive oil
Mrs. Dash (or dried seasoning that you like, I have a sundried tomato one that is good too)

Trim the woody ends of the asparagus, and space them out in a single layer on a foil lined cookie sheet.
Drizzle with olive oil and use the flat of your hand to roll the spears so they have an even thin layer of oil on them.
Sprinkle with a little bit of seasoning, and put in a 425 degree oven for 13 min.

The best part? The tips get the tiniest bit crispy.

Menopause Makeover approved: This roasted asparagus dish is excellent with fish, chicken or pork tenderloin.

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Grilled Salmon

iStock_000000501044XSmall Grilled Salmon
by Donna

Marinade:
2 tbsp olive oil
2 tbsp lemon juice
1 garlic clove, crushed
1/2 tsp dried dill weed

I buy frozen salmon fillets – each one is about 4 oz I think. One package usually has five fillets in it (one for everyone plus one for dh’s lunch the next day). Drizzle the marinade over the salmon and put in the fridge for a few hours.

Put foil on your barbeque and then grill the salmon on med-low until it flakes easily. It’s super easy and super yummy. In non barbeque weather, you can just do it in the oven.

Menopause Makeover approved: add steamed veggies and half a cup of brown rice

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Posted in dinner, recipes