Monthly Archives: February 2016

Blackened Cod

Why turn to butter or mayonnaise-based sauces to flavor cooked fish when you can infuse big flavor without the guilt? We “blacken” our fish with a quick coating of spice rack staples and pan-sear until toasty and cooked through.

4.4 from 5 reviews
Blackened Cod
 
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Makes: 4 Lunch or Dinner portions
Ingredients
  • ½ teaspoon paprika
  • ½ teaspoon pepper
  • ¼ teaspoon thyme
  • ¼ teaspoon ground cayenne pepper
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon salt
  • 4 (6-ounce) cod fillets
  • 1 tablespoon olive oil
  • 1 tablespoon butter
Directions
  1. In a small bowl, combine the paprika, pepper, thyme, cayenne pepper, garlic powder, onion powder, and salt to create a blackening spice.
  2. Generously coat both sides of each cod fillet with the blackening spice, pressing the spices into the fish.
  3. Heat the oil and butter in a large skillet over medium-high heat, until butter is almost sizzling.
  4. Place the seasoned cod into the skillet, and cook for 4 minutes on each side, or until the fish is easily flaked with a fork. Serve immediately, garnished with fresh lemon, if desired.
Perfect Portion Blackened Cod

HELPFUL TIP: This combination of spices cooked at a high heat will create a lot of smoke (this is completely normal), so be sure to turn your overhead exhaust fan on as you cook.
Serving size: ½ Fillet Calories: 100

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100 Calorie Alfredo Sauce

Mona’s Family Favorites: My family LOVES Alfredo sauce, but then again, who doesn’t? To lighten up the traditional combination of heavy cream and Parmesan cheese, I’ve made a simple swap from heavy cream to thickened milk to significantly lower the calories without sacrificing any of the rich, nutty Parmesan. This luscious Alfredo is absolutely off the charts!

100 Calorie Alfredo Sauce
 
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Makes: 8 Sauce portions
Ingredients
  • 2 tablespoons butter
  • 2 tablespoons flour
  • 1 teaspoon minced garlic
  • 1 ¾ cups 2% milk
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • ⅛ teaspoon ground nutmeg
  • ⅔ cup grated Parmesan cheese
Directions
  1. Heat the butter in a sauce pot over medium-high heat, until it has melted.
  2. Whisk the flour and garlic into the butter in the pot, and cook until golden brown, about 2 minutes. Reduce heat to medium.
  3. Add the milk, salt, pepper, and nutmeg to the pot, and whisk constantly, until the flour and butter mixture has dissolved and the sauce has slightly thickened, about 5 minutes.
  4. Remove from heat, and stir in Parmesan cheese before serving.
Perfect Portion 100 Calorie Alfredo Sauce

HELPFUL TIP: You want to bring the milk up to a very low simmer without burning or bubbling over, so whisking constantly is extremely important. If the milk begins to bubble up too quickly, temporarily remove the pot from the heat.
Serving size: ¼ cup Calories: 100

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Chicken Quesadillas

Bob’s Farm to Table: Our loaded quesadillas are a meal all their own. Serve this winning combination of gooey cheese, chicken, sautéed onions, and bell peppers with our Restaurant-Style Salsa (see page 209) or Fresh Guacamole (see page 206) to really knock it out of the park.

Chicken Quesadillas
 
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Recipe type: Soups, Salads & Sandwiches
Makes: 4 Quesadillas or 4 Lunch portions
Ingredients
  • Nonstick cooking spray
  • ½ pound boneless, skinless chicken
  • breasts, sliced into strips
  • ¾ cup sliced yellow onion
  • ½ cup diced red bell pepper
  • Juice of ½ lime
  • ½ teaspoon chili powder
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 4 (10-inch) whole-wheat or multigrain flour tortillas
  • ¾ cup shredded Cheddar Jack cheese
Directions
  1. Spray a skillet with nonstick cooking spray, and place over medium-high heat.
  2. Add the chicken to the skillet, and cook until lightly browned, about 5 minutes.
  3. Add the onion, bell pepper, lime juice, chili powder, salt, and pepper to the skillet, and sauté for 5 minutes, or until peppers are tender and chicken is cooked through.
  4. Lay out 4 flour tortillas, and sprinkle ½ side of each with 1 ½ tablespoons of the cheese, leaving the other side of the tortillas clean (to fold over).
  5. Spoon ¼ of the chicken and vegetables onto each flour tortilla and top with an equal amount of the remaining cheese. Fold each tortilla closed to create the quesadillas.
  6. Spray a clean skillet or griddle with nonstick cooking spray, and place over medium heat.
  7. Cook each quesadilla in the prepared skillet for 3 minutes on each side, or until golden brown on the outside with melted cheese on the inside.
Perfect Portion Chicken Quesadillas

HELPFUL TIP: When shopping for flour tortillas, brands that are labeled as “high fiber” tend to not only contain more whole grains but are also usually as much as 30 percent lower in calories.
Serving size: ⅓ quesadilla Calories: 100

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Vegetable Fried Rice

You can make authentic fried rice that rivals anything found in a cardboard takeout container with only a few ingredients. While we often like to cook with fresh vegetables, frozen peas and carrots mix is perfectly sized for an excellent quick and easy fried rice. With this recipe, the only thing missing is the chopsticks, and maybe a fortune cookie!

Vegetable Fried Rice
 
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Recipe type: Sides
Makes: 6 Side Dish portions
Ingredients
  • 2 cups water
  • ¼ teaspoon salt
  • 1 cup long-grain white rice, rinsed
  • 2 tablespoons sesame oil
  • ½ cup diced yellow onion
  • 1 ½ cups frozen peas and carrots
  • 1 large egg, beaten
  • 3 tablespoons soy sauce
  • ⅓ cup sliced green onions
Directions
  1. In a medium sauce pot, bring the water and salt to a boil. Add the rice, cover, and reduce heat to low. Let simmer for 15–20 minutes, just until all the water has been absorbed. Remove from heat, and let cool for 5 minutes before fluffing with a fork.
  2. Heat the sesame oil in a large skillet or wok over medium-high heat. Add the onion to the skillet, and sauté for 1 minute.
  3. Add the cooked rice and frozen vegetables to the skillet, and toss with the oil and onions. Sauté for 2 minutes, stirring constantly.
  4. Create a hole in the center of the rice to pour the beaten egg, allowing it to reach the surface of the skillet. Let cook for 1 minute before breaking up the cooked egg and stirring it into the rice.
  5. Add the soy sauce and sliced green onions to the skillet, and sauté, stirring constantly, for another 2 minutes before serving.
Perfect Portion Vegetable Fried Rice

HELPFUL TIP: For even more flavor, add ¼ teaspoon of Chinese five-spice powder (sold in either the spice aisle or the Asian food section) to the hot oil when you add the onion in step 2.
Serving size: ⅓ cup Calories: 100

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Banana Bread

We produced a perfectly moist loaf with intense banana flavor by trading greasy oil for an equal combination of rich butter and lightly sweetened applesauce. Prepare a loaf Sunday night, and refrigerate, wrapped, for up to five days to cover your work day breakfasts. Microwave for ten seconds to rewarm. You’ll definitely look forward to your work week.

5.0 from 1 reviews
Banana Bread
 
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Recipe type: Breakfast
Makes: 12 Breakfast portions
Ingredients
  • Nonstick cooking spray
  • 1 ½ cups all-purpose flour
  • 1 teaspoon baking soda
  • ½ teaspoon baking powder
  • ¼ teaspoon salt
  • 1 cup sugar
  • ¼ cup butter, softened
  • ¼ cup applesauce
  • 3 large ripe bananas
  • 2 large eggs, beaten
  • ½ teaspoon vanilla extract
Directions
  1. Preheat the oven to 350°F, and spray a 9 x 5-inch loaf pan with nonstick cooking spray.
  2. In a large mixing bowl, stir together the flour, baking soda, baking powder, and salt.
  3. In a separate mixing bowl, cream together the sugar, butter, and applesauce.
  4. Using a potato masher or food processor, mash the bananas into a thick paste.
  5. Stir the mashed bananas, eggs, and vanilla extract into the sugar mixture.
  6. Add the wet ingredients into the dry ingredients, mixing together just until combined into a batter.
  7. Spread the batter into the prepared baking dish, and smooth out the top.
  8. Bake for 1 hour, or until the center is springy to the touch. Let cool 30 minutes before slicing. Slice into 12 (¾-inch-thick) slices to make 200 calorie portions. Slice each slice in half vertically to make 100 calorie (half slice) portions.
Perfect Portion Banana Bread

HELPFUL TIP: For the easiest release of the cooked bread, lightly flour the loaf pan after spraying with the nonstick cooking spray.
Serving size: ½ slice Calories: 100

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Maryland Crab Cakes

Anson’s American Treasures: There are times in life when a food experience becomes an everlasting moment of bonding. This is how I felt when I shared my first true Maryland Crab Cake with my daughter Hannah in Baltimore. After settling Hannah (then only 15 years old) into her summer dorm at John Hopkins University, we set out for dinner. With a teenage daughter, you get too few moments to sit and enjoy a meal together, and this particular one remains one of my most special ones. Bob and Mona created a great “no-filler” crab cake, spiced perfectly, with just enough egg and bread crumb to hold it together. The perfect portion that still creates perfect memories!

Maryland Crab Cakes
 
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Recipe type: Entertaining
Makes: 8 Crab Cakes or 4 Appetizer portions
Ingredients
  • 1 large egg
  • 1 tablespoon mayonnaise
  • 2 teaspoons Old Bay Seasoning
  • 1 teaspoon Dijon mustard
  • 1 teaspoon Worcestershire sauce
  • 1 pound lump crabmeat, drained
  • ⅓ cup panko bread crumbs
  • 1 tablespoon minced red bell pepper
  • 1 tablespoon finely chopped fresh parsley
  • 1 tablespoon canola oil
  • 1 tablespoon butter
  • Fresh lemon wedges
Directions
  1. Line a sheet pan with parchment paper.
  2. In a large mixing bowl, whisk together the egg, mayonnaise, Old Bay Seasoning, Dijon mustard, and Worcestershire sauce.
  3. Add the crabmeat, bread crumbs, bell pepper, and parsley to the bowl, and gently fold together to create the crab cake batter.
  4. Form the batter into 8 crab cakes, using about ⅓ cup of batter for each cake. Transfer to the prepared sheet pan. For best results, cover, and refrigerate for 1 hour before cooking.
  5. Add the canola oil and butter to a large nonstick skillet or griddle over medium heat, and bring up to a sizzle.
  6. Place the chilled crab cakes into the pan, and cook until golden brown, about 4 minutes on each side. Serve with fresh lemon wedges to squeeze over top.
Perfect Portion Maryland Crab Cakes

HELPFUL TIP: Lump crabmeat is sold in refrigerated tubs in the seafood section of your grocery store. You should always carefully check for any pieces of shell before cooking with it.
Serving size: 1 crab cake Calories: 100

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Honey Mustard Salmon

Mona’s Family Favorites: This recipe is one of my weekday dinner secrets that I must share! The sweet and sour combination of honey, mustard, and dill produces an outstanding glaze for fresh salmon. And with only five minutes of prep time, you don’t get any easier than this, at least not with results that taste this good! The glaze is also great on chicken breasts too!

Honey Mustard Salmon
 
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Recipe type: Everyday Meals
Makes: 4 Lunch or Dinner portions
Ingredients
  • 2 tablespoons Dijon mustard
  • 2 tablespoons honey
  • Juice of 1 lemon
  • 2 teaspoons chopped fresh dill
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 4 (4-ounce) salmon fillets
  • Nonstick cooking spray
Directions
  1. In a large mixing bowl, stir together the Dijon mustard, honey, lemon juice, dill, salt, and pepper to create a glaze.
  2. Place the salmon fillets in the glaze, and toss until evenly coated. Cover, and refrigerate for 30 minutes to marinate.
  3. Preheat the oven to 400°F, and spray a sheet pan with nonstick cooking spray.
  4. Place the marinated salmon fillets on the sheet pan, and drizzle any remaining glaze over top.
  5. Bake for 15–20 minutes, just until the thickest fillet flakes with a fork.
Perfect Portion Honey Mustard Salmon

HELPFUL TIP: You can also use this exact same method and glaze recipe to prepare 4 (6-ounce) boneless, skinless chicken breasts by simply increasing the bake time to 20–25 minutes. Each chicken breast will contain 280 calories.
Serving size: ½ fillet Calories: 100

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Shrimp Cocktail

In cooking, it’s important to infuse flavor whenever you can. Before adding the shrimp, we season and boil our cooking water along with a tablespoon of Old Bay, bright lemon juice, and an earthy bay leaf for a show-stopping cocktail shrimp. Also, our homemade cocktail sauce is simple but stellar thanks to the addition of lemon zest, Tabasco sauce, and a generous amount of horseradish, of course. With only 100 calories for four jumbo shrimp with sauce, this recipe will surely please your party guests without weighing them down.

Shrimp Cocktail
 
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Recipe type: Entertaining
Makes: 42-50 Shrimp or 6 Appetizer portions
Ingredients
  • 1 lemon, halved
  • 1 tablespoon Old Bay Seasoning
  • 1 bay leaf
  • 2 pounds jumbo (size 21/25) raw shrimp, peeled and deveined
  • Cocktail Sauce
  • 1 cup ketchup
  • 2 tablespoons lemon juice
  • 1 tablespoon prepared horseradish (see tip)
  • 1 teaspoon lemon zest
  • ½ teaspoon hot pepper sauce (Tabasco)
Directions
  1. Fill a large pot with at least 3 quarts of water, and place over high heat.
  2. Add the lemon, Old Bay Seasoning, and bay leaf to the pot, and bring to a boil. Cover, and let boil for 3 minutes to season the water.
  3. Add the shrimp to the pot, and let boil for 3 minutes, or until bright pink. Drain and rinse under cold water. To serve immediately, transfer to a large bowl of ice water to cool the shrimp further.
  4. Prepare the sauce by mixing all cocktail sauce ingredients until well combined.
  5. For the best temperature and flavor, cover, and refrigerate both the shrimp and the sauce for 1 hour before serving.
Perfect Portion Shrimp Cocktail

HELPFUL TIP: Prepared horseradish is sold in glass jars, usually near the mustard, but sometimes below the seafood counter as well.
Serving size: 4 Shrimp with sauce Calories: 100

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Peanut Butter Truffles

Is there any better pairing than chocolate and peanut butter? These Peanut Butter Truffles make a strong case that there isn’t! With only a handful of ingredients, you can easily make your own homemade candies that look and taste as good as the local chocolate shop.

Peanut Butter Truffles
 
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Recipe type: Desserts
Makes: 24 Truffles
Ingredients
  • ½ cup creamy natural peanut butter
  • 2 tablespoons butter, softened
  • ¼ teaspoon vanilla extract
  • ⅛ teaspoon salt
  • ¾ cup confectioners’ sugar
  • 1 cup semisweet chocolate chips
Directions
  1. Line a baking sheet with parchment paper.
  2. In a mixing bowl, mix the peanut butter, butter, vanilla extract, and salt until smooth and combined. Fold in the confectioners’ sugar to form a peanut butter dough.
  3. Roll the peanut butter dough into 24 equal balls (using about 1 ½ teaspoons of dough each), and place onto the prepared baking sheet. Cover, and refrigerate for 30 minutes.
  4. Create a double boiler by placing a stainless steel or tempered glass bowl over a pot of simmering water.
  5. Add the chocolate chips to the bowl of the double boiler, and heat, stirring frequently, until the chocolate is melted and smooth. Remove from heat.
  6. Using a fork, place one of the chilled peanut butter balls in the melted chocolate, and roll until fully coated. Gently lift the truffle out of the chocolate, and tap the bowl to remove any excess coating. Transfer back to the sheet pan.
  7. Repeat this process until all 24 truffles are coated. Cover, and refrigerate for 2 hours before serving.
Perfect Portion Peanut Butter Truffles
Serving size: 1 truffle Calories: 100

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Rosemary Roasted Beef Tenderloin

Why not serve beef tenderloin for your next special occasion? Though this large roast might look imposing, it’s actually incredibly easy to cook. We coat our tenderloin with salt, pepper, fresh rosemary, and garlic for winning savory depth. We recommended cooking the roast to medium-rare for optimum juicy tenderness, but we’ve included instructions for other temperatures as well.

Rosemary Roasted Beef Tenderloin
 
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Recipe type: Holiday Favorites
Makes: 8 Dinner portions
Ingredients
  • 1 (3-pound) center-cut beef tenderloin roast
  • ¾ teaspoon salt
  • ¾ teaspoon pepper
  • ½ teaspoon dried rosemary
  • 1 tablespoon olive oil
  • 2 teaspoons minced garlic
  • 6 sprigs fresh rosemary
Directions
  1. Preheat the oven to 400°F.
  2. Season the tenderloin roast on all sides with the salt, pepper, and dried rosemary.
  3. Place the olive oil in a large skillet over high heat. Add the seasoned roast to the skillet and brown on all sides. Transfer the browned roast to a roasting pan.
  4. Spread the minced garlic over the top of the roast, and press 3 sprigs of rosemary over the top. Tuck the remaining 3 sprigs of rosemary underneath the roast.
  5. Bake for 30 minutes, or until a meat thermometer inserted into the thickest part registers 130°F for medium-rare, 140°F for medium, or 150°F for well-done.
  6. Discard rosemary sprigs, and let rest for 10 minutes before slicing and serving drizzled with juices from the roasting pan.
Perfect Portion Rosemary Roasted Beef Tenderloin

HELPFUL TIP: For easy 100 calorie portions, slice the roast into 12 thick (and equal) slices before cutting each of these slices in half vertically to make 24 halved slices.
Serving size: 2oz slice beef Calories: 100

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