Avocado and Shrimp Sushi
2 cups uncooked short-grain white rice
1/4 cup seasoned rice vinegar
1 tablespoon wasabi (Japanese horseradish)
1 avocado, peeled and mashed
1 1/2 tablespoons finely chopped fresh cilantro
24 large shrimp, cooked, peeled, and halved crosswise (about 8 ounces)
6 nori (seaweed) sheets
12 chives
12 (7-inch-long) julienne-cut seeded peeled cucumber strips
Prepare rice according to package directions. Stir in vinegar; cover and cool to room temperature.
Combine wasabi and avocado in a small bowl, and set aside. Combine cilantro and shrimp in another small bowl; toss well.
Cut off top quarter of nori sheets along short end. Place 1 nori sheet, shiny side down, on a sushi mat covered with plastic wrap, with long end toward you. Pat 3/4 cup rice mixture evenly over nori with moist hands, leaving a 1-inch border on one long end of nori. Spread 1 tablespoon avocado mixture over rice.
Arrange 8 shrimp pieces, 2 chives, and 2 cucumber strips along bottom third of rice-covered nori.
Lift edge of nori closest to you; fold over filling. Lift bottom edge of sushi mat; roll toward top edge, pressing firmly on sushi roll. Continue rolling to top edge; press mat to seal sushi roll. Let rest, seam side down, for 5 minutes. Slice crosswise into 8 pieces. Repeat procedure with remaining nori, rice mixture, avocado mixture, shrimp mixture, chives, and cucumber.
Yield: 6 servings (serving size: 8 pieces)
NUTRITION PER SERVING
CALORIES 365(16% from fat); FAT 6.5g (sat 1g,mono 3.4g,poly 1g); PROTEIN 13.2g; CHOLESTEROL 57mg; CALCIUM 35mg; SODIUM 311mg; FIBER 3.9g; IRON 4.3mg; CARBOHYDRATE 60.3g
Coconut Crab and Shrimp Salad
Cooking spray
1/2 pound medium shrimp, peeled and deveined
1/2 teaspoon salt, divided
1 cup fresh or frozen corn kernels, thawed (about 2 ears)
1/3 cup finely chopped onion
1/3 cup chopped fresh cilantro
1/3 cup diced peeled avocado
1/2 pound lump crabmeat, drained and shell pieces removed
1 jalapeño pepper, seeded and chopped
3 tablespoons fresh lemon juice
2 teaspoons extravirgin olive oil
6 cups torn Boston lettuce (about 3 small heads)
1/4 cup flaked sweetened coconut, toasted
Heat a medium nonstick skillet over medium-high heat. Coat pan with cooking spray. Add shrimp and 1/4 teaspoon salt; cook 4 minutes or until shrimp are done, turning once. Remove from the pan. Coarsely chop shrimp.
Combine corn and the next 5 ingredients (through jalapeño) in a medium bowl. Gently stir in the shrimp. Combine juice, oil, and remaining 1/4 teaspoon salt, stirring with a whisk. Drizzle juice mixture over shrimp mixture; toss gently to coat. Divide lettuce among each of 4 plates; top with shrimp mixture. Sprinkle evenly with toasted coconut.
Yield: 4 servings (serving size: 1 1/2 cups lettuce, about 1 cup salad, and 1 tablespoon coconut)
NUTRITION PER SERVING
CALORIES 223(34% from fat); FAT 8.5g (sat 2.2g,mono 3.6g,poly 1.3g); PROTEIN 24g; CHOLESTEROL 124mg; CALCIUM 94mg; SODIUM 613mg; FIBER 3g; IRON 3mg; CARBOHYDRATE 16g
Aromatic Swordfish Steaks
3/4 cup plain yogurt
1 tablespoon Jamaican jerk seasoning (such as Spice Islands)
1 tablespoon fresh lemon juice
1 teaspoon garlic powder
1 teaspoon ground cumin
1 teaspoon chili powder
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
4 (6-ounce) swordfish steaks (about 3/4 inch thick)
Cooking spray
Combine the first 8 ingredients in a large bowl. Add fish, turning to coat. Cover and refrigerate for 1 hour, turning the bag occasionally.
Prepare grill.
Place fish on grill rack coated with cooking spray; grill 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
Yield: 4 servings (serving size: 1 steak)
NUTRITION PER SERVING
CALORIES 241(30% from fat); FAT 8.5g (sat 2.8g,mono 3g,poly 1.7g); PROTEIN 35.5g; CHOLESTEROL 72mg; CALCIUM 69mg; SODIUM 406mg; FIBER 0.7g; IRON 1.8mg; CARBOHYDRATE 3.8g
Balsamic Roasted Asparagus
1 pound asparagus
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1/2 teaspoon kosher salt
1/2 teaspoon bottled minced garlic
1/4 teaspoon freshly ground black pepper
Preheat oven to 425°.
Snap off tough ends of asparagus. Place in a jelly-roll pan. Drizzle with olive oil and vinegar; sprinkle with salt, garlic, and pepper, tossing to coat. Bake at 425° for 10 minutes, turning once.
Yield: 4 servings
NUTRITION PER SERVING
CALORIES 67(48% from fat); FAT 3.6g (sat 0.5g,mono 2.7g,poly 0.3g); PROTEIN 2.5g; CHOLESTEROL 0.0mg; CALCIUM 26mg; SODIUM 236mg; FIBER 2.5g; IRON 0.5mg; CARBOHYDRATE 5.7g
Mint-Cilantro and Coconut Rice
2 teaspoons olive oil
1 cup uncooked basmati rice
1/4 cup sliced green onion
3/4 cup fat-free, less-sodium chicken broth
1/4 cup light coconut milk
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh cilantro
Heat oil in a medium saucepan over medium-high heat. Add the rice; sauté 3 minutes. Add onion; sauté 1 minute. Add broth, milk, salt, and pepper; stir. Bring to a boil; cover, reduce heat, and simmer 17 minutes or until liquid is absorbed and rice is tender, stirring once after 10 minutes. Stir in mint and cilantro; cover and let stand 5 minutes.
Yield: 4 cups (serving size: about 3/4 cup)
NUTRITION PER SERVING
CALORIES 218(15% from fat); FAT 3.8g (sat 1.3g,mono 2g,poly 0.4g); PROTEIN 4.6g; CHOLESTEROL 0.0mg; CALCIUM 10mg; SODIUM 326mg; FIBER 0.7g; IRON 0.4mg; CARBOHYDRATE 42.1g
Vanilla-Roasted Strawberries
2 tablespoons unsalted butter
1 vanilla bean, split lengthwise
24 strawberries, tops removed
2 tablespoons light brown sugar
3 tablespoons dry red wine
1 1/2 tablespoons balsamic vinegar
1 tablespoon chilled unsalted butter, cut into small pieces
Preheat oven to 400°.
Melt 2 tablespoons butter in a 9-inch baking pan in oven. Scrape seeds from vanilla bean into melted butter; combine. Place strawberries, cut sides down, in pan; sprinkle with sugar. Tuck vanilla halves between berries in bottom of pan. Bake at 400° for 10 minutes or until berries are soft. Cool 20 minutes.
Remove berries from pan, and transfer pan juices to a small skillet. Add wine and vinegar to pan; bring to a simmer over medium heat. Remove from heat; whisk in chilled butter. Drizzle sauce over berries. Serve immediately.
Yield: 4 servings (serving size: 6 strawberries and 2 tablespoons sauce)
NUTRITION PER SERVING
CALORIES 135(51% from fat); FAT 7.7g (sat 4.8g,mono 2.2g,poly 0.3g); PROTEIN 0.9g; CHOLESTEROL 21mg; CALCIUM 25mg; SODIUM 5mg; FIBER 3g; IRON 0.8mg; CARBOHYDRATE 16.7g
I sourced these from Cooking Light magazine. I'm cooking tonight!
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