dinner

By Catherine S. Katz, Ph.D.

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

She also contributes to ABetterBagOfGrocies.com

Prepared by The Culinary Team @ Griffin Hospital Dining Services.

(Note: Photo shows variation using chicken instead of tuna.)

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

Curried Fish

by Eat Well

6 servings, about 1 cup each

Active Time: 35 minutes

Total Time: 35 minutes

INGREDIENTS

• 3 tablespoons canola oil
• 2 tablespoons curry powder
• 1 onion, finely chopped
• 1 green bell pepper, diced
• 2 cloves garlic, minced
• 1 teaspoon minced Scotch bonnet chile pepper (see Tip), or to taste
• 1 teaspoon chopped fresh thyme or 1/4 teaspoon dried
• 1 14-ounce can “lite” coconut milk
• 2 pounds mahi-mahi fillets (see Note), skinned, cut into 1-inch pieces
• 3 scallions, thinly sliced
• 1 teaspoon salt

PREPARATION

1. Heat oil in a large skillet over medium heat. Add curry powder and cook for 1 minute. Add onion, bell pepper, garlic, chile pepper and thyme. Cook, stirring, until fragrant, about 2 minutes. Add coconut milk and bring to a simmer. Stir in fish and scallions; cover and cook until the fish is just cooked through, 5 to 7 minutes. Stir in salt and serve immediately.

TIPS & NOTES

• Kitchen tip: One of the hottest chile peppers, Scotch bonnets come in vivid shades of red, orange and green and are used throughout the Caribbean. Though they look similar to habaneros, Scotch bonnets have a citrus note that makes them undeniably different. You can control the heat of a dish a little by discarding the membranes that hold the seeds, which are the spiciest part of chile peppers, along with the seeds themselves. Be sure to wash your hands thoroughly after handling hot peppers or wear rubber gloves. If you can’t find Scotch bonnet peppers, habaneros can be substituted.
• Ingredient note: Mahi-mahi (also called dorado) from the U.S. Atlantic is sustainably fished and considered the best choice for the environment. For more information, go to seafoodwatch.org.

NUTRITION

Per serving: 265 calories; 13 g fat (4 g sat, 5 g mono); 110 mg cholesterol; 1 g added sugars; 30 g protein; 2 g fiber; 541 mg sodium; 752 mg potassium.

Nutrition Bonus: Vitamin C (33% daily value), Potassium (21% dv), Iron (15% dv).

Serve with BROWN rice and enjoy!

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!

Prep: 10 minutes; Cook: 11 minutes. Browning the nuts in a small amount of butter adds a rich flavor to this quick dish.

Ingredients

• 1 tablespoon butter
• 3 tablespoons pine nuts
• 3 tablespoons fresh lemon juice, divided
• 4 cod or sole fillets (about 5 ounces each)
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 3 teaspoons olive oil, divided
• 2 garlic cloves, minced
• 2 (10-ounce) packages fresh spinach, washed and trimmed
• Lemon wedges

Preparation

1. Melt butter in large, heavy nonstick skillet over medium heat. Add nuts and 2 tablespoons lemon juice, and stir; cook 1 minute or until nuts are golden brown. Remove from pan and set aside.

2. Season fish with salt and pepper. Add 2 teaspoons oil to skillet over medium-high heat. Add fish; cook 2 minutes per side, until it flakes. Transfer to platter; place nuts on top of fish. Tent with foil to keep warm.

3. Wipe skillet clean with a paper towel. Warm remaining 1 teaspoon oil over medium heat. Add garlic and spinach; cook 5 minutes, stirring until spinach wilts. Add remaining lemon juice; cook 1 minute to blend flavors. Place spinach on serving platter; top with fillets. Serve with lemon wedges.

Recipe provided by: Health.com

Nutritional Info

• CALORIES 239
• FAT 12g (sat 3g, mono 5g, poly 3g)
• PROTEIN 27g
• CARBOHYDRATE 8g
• FIBER 3g
• CHOLESTEROL 61mg
• IRON 5mg
• SODIUM 329mg
• CALCIUM 160mg