Fisherman's Stew

 

4 servings (500 calories per serving)

• 3 tablespoons olive oil
• 2 onions, finely chopped
• 3 garlic cloves,crushed
• 2 stalks celery, finely sliced
• ½ teaspoon dried red chili flakes
• 2 teaspoons smoked paprika
• 1½ cups dry white wine
• 2 (14½ oz) cans chopped tomatoes
• 2 bay leaves
• 500 gr boiling (waxy) potatoes, peeled and diced
• 600 gr mixed seafood such as skinless white fish (boned and diced), peeled raw prawns, squid, scallops, mussels, clams
• 1 teaspoon sugar
• 1 tablespoon lemon juice
• ½ cup chopped fresh flat-leaf parsley
• Salt and ground black pepper
• 2 lemons, cut into wedges

1. Heat the oil in a saucepan over medium heat.
2. Sauté the onions, garlic and celery until soft but not coloured ; stir in the chili flakes and paprika, ten add the wine and cook until the liquid has reduced by half.
3. Add the tomatoes, bay leaves and potatoes and bring to a boil ; reduce the heat and simmer for 15 minutes, or until the potatoes are soft.
4. Add te seafood, pushing it gently into the liquid ; cover and simmer for 5 minutes, or until the seafood is just cooked.
5. Gently stir in the sugar, lemon juice, parsley and some salt and black pepper.
6. Serve with lemon wedges.

BON APPÉÉÉÉTIT

Tex-Mex Shepherd's Pie

 

4 servings (350 calories)

• 2 teaspoons olive oil
• 4 spring onions (scallions), thinly sliced
• 6 cloves garlic, crushed
• 1 large green bell pepper, seeded and chopped
• 300 gr lean ground lamb
• 1 teaspoon chili powder
• 1½ teaspoons ground coriander 
• 1½ teaspoons ground cumin
• 1 (14½ oz) can chopped tomatoes
• 100 ml beef stock, hot
• 1 (14½ oz) can red kidney beans, drained and rinsed
• 750 gr baking (floury) potatoes, peeled and sliced
• 2 tablespoons chopped fresh cilantro

1. Preheat the oven to 425F (220C).
2. Heat the oil in a large frying pan over low heat.
3. Add the spring onions and half the garlic and cook for 2 minutes, stirring frequently ; add the green bell pepper, increase the heat to medium and cook for 5 minutes, stirring until the pepper is tender.
4. Add the lamb and the spices and cook for 2-3 minutes, stirring to break up te meat, until is no longer pink ; stir in the tomatoes, stock and kidney beans and bring to a boil.
5. Reduce the heat to a simmer, cover and cook for 5 minutes, or until the mixture is thick.
6. Meanwhile, cook the potatoes with the remaining garlic in a sauce pan of lightly salted boiling water for 10 minutes, or until tender.
7. Drain the potatoes, reserving 3 tablespoons of the cooking liquid.
8. Return the potatoes and garlic to the pan ith the reserving liquid and mash them roughly using a potato masher or large fork ; stir in the chopped cilantro.
9. Spoon te lamb mixture into a deep pie dish, about 6 cups capacity ; spoon the mashed potatoes over the top.
10. Bake for 15 minutes, or until golden.
11. Serve hot.

BON APPÉÉÉÉTIT

Baked Potato Quarters with Smoked Salmon

 

4 as a starter, 8 as a snack

• 8 small baking (floury) potatoes
• 2 tablespoons olive oil
• Salt and ground black pepper
• 1 tablespoon butter
• 125 gr smoked salmon
• 1 tablespoon lemon juice
• Two-third cup low-fat plain yogurt
• 1 tablespoon capers, drained and chopped
• 2 tablespoons chopped fresh dill
• Small sprigs of fresh dill, to garnish

1. Preheat the oven to 400F (200C).
2. Scrub the potatoes and dry them with paper towel.
3. Thread them onto metal skewers, brush with 1 tablespoon olive oil, then sprinkle with a little salt ; arrange on a baking tray and bake for 1-1¼ hours or until tender.
4. Remove the potatoes from the skewers and cut them in half lengthwise ; scoop out some of the flesh, leaving a layer of potato next to the skin about 1 cm thick.
5. Cut each piece in half lengthwise again and place, flesh side up, on a large, clean baking tray.
6. Melt the butter with the remaining oil and season with salt and black pepper ; lightly brush this mixture over the flesh side of the potatoes, return to the oven and bake for a further 12-15 minutes, or until golden and crisp.
7. Meanwhile, cut the smoked salmon into thin strips and sprinkle with the lemon juice ; in a bowl, mix together the yogurt, capers and chopped dill, then stir in the salmon.
8. Allow the potato quarters to cool 1-2 minutes, then top each with a little of the salmon and yogurt mixture and garnish with a dill sprig.
9. Serve warm.

BON APPÉÉÉÉÉÉTIT

Indonesian Fried Rice

 

                    Flavoured with garlic, ginger and chili, this tempting dish with thin and tender strips of lean beef and juicy shrimp is a variation  on the classic "Nasi goreng". It's perfect for a relaxed lunch because much of the dish can be prepared ahead.

4 servings (470 calories per serving)

• 2 teaspoons sesame oil
• 2 teaspoons sherry vinegar
• 2 tablespoons soy sauce
• 250 gr tenderloin or round steak, cut accross the grain into thin strips
• 1 and two-third cups long-grain white rice
• 2 eggs
• 3 scallions, sliced on the diagonal
• 2 tablespoons chopped cilantro
• 2½ tablespoons canola oil
• 150 gr peeled raw shrimp
• 2 garlic cloves, crushed
• 1 green chili pepper, deseeded and thinly sliced 
• 15 gr fresh ginger, peeled and finely chopped
• 2 carrots, peeled and coarsely grated
• ¾ cup frozen peas, thawed
• Splash of chili sauce, optional

1. Whisk together the sesame oil, vinegar and 1 tablespoon of the soy sauce in a bowl, add the beef and toss to coat in the marinade ; cover and chill for at least 30 minutes or overnight if you have time.
2. Meanwhile, cook the rice in lightly salted boiling water for 12 minutes, or according to the package instructions, until almost tender, then drain and rinse with boiling water ; spread out on a tray and leave to cool. (You will get the best results if you cool the rice overnight.)
3. Lightly beat the eggs in a small bowl, then stir in the scallions and cilantro and season with ground black pepper ; heat 2 teaspoons of the oil in a non-stick omelette pan or frying pan and pour in the beaten egg mixture.
4. Cook the eggs for a few seconds, then use a fork to stir gently for about a minute until the base begins to set ; stop stirring and cook for a further 2 minutes until lightly set, rool up the omelette, slide it onto a plate and cover with foil to keep warm.
5. Heat 1 tablespoon of the remaining oil in a wok or large, deep frying pan until hot ; add the beef with the marinade and stir-fry on a high heat for about 1 minute until well browned, remove with a slotted spoon leaving all juices behind and set aside.
6. Add the remaining oil to the pan ; add the shrimp, garlic, chili pepper and ginger and stir-fry for 2 minutes until the shrimp have just turned pink, then add the carrots, peas and rice and toss on the heat for a further minute.
7. Finally, add the cooked beef, sprinkle with the remaining soy sauce and stir-fry for a final 1-2 minutes until everything is heated through.
8. Spoon the rice mixture into a warmed serving bowl ; cut the omelette into thin strips and scatter over the rice.
9. For those who like an extra spicy kick, serve with chili sauce.

BON APPÉÉÉÉTIT

Yakitori Domburi

 

                    Domburi is a Japanese dish, the name of which originally referred to the bowl in which it was cooked, and Yakitori domburi is traditionally a one-pot meal of chicken and rice. The addition of bok choy will increase your daily vegetable count.

4 servings (467 calories per serving)

• 4 skinless boneless chicken breasts
• 2 tablespoons salt-reduced soy sauce
• One-third cup mirin
• 2 tablespoons water
• 2 teaspoons grated fresh ginger
• 1 garlic clove, chopped
• 2 cups short-grain white rice
• 4 cups water, extra
• 1 tablespoon canola oil
• 2 tablespoons sugar
• 1 bunch bok choy
• 2 scallions, thinly sliced

1. In a glass bowl, combine the chicken breasts, soy sauce, mirin, water, ginger and garlic ; cover and marinate in the refrigerator for at least 4 hours.
2. Wash the rice under several changes of water until it almost runs clear.
3. Drain, add to a pot and pour 3 cups of the extra water ; cover with a lid and bring to a boil, then reduce the heat to a simmer and cook for 12-14 minutes or until the water has been absorbed.
4. Remove from the heat and allow the rice to sit covered for 10 minutes.
5. Meanwhile, remove the chicken from the marinade, reserving the marinade.
6. Heat a frying pan over medium heat, add the oil and cook the chicken breasts for about 5 minutes on each side or until the chicken is cooked.
7. Remove from the heat and slice the chicken into 1 cm thick slices, keeping warm.
8. In the same pan, add the reserve marinade, adding the remaining water and the sugar ; bring to a boil, then allow it to simmer for 1-2 minutes.
9. Skim off any scum with a metal spoon ; add the bok choy and cook until it starts to wilt, about 1 minute.
10. Just before serving, add the scallions.
11. To serve, divide the rice into some deep bowls, top with the bok choy and sliced chicken, and gently spoon over the sauce.

BON APPÉÉÉÉÉÉTIT

Lancashire Hot-Pot

 

                    This modern version of the popular favorite, Lancashire hot-pot, is still slow-cooked for maximum flavour, but is lighter, using lean lamb and more vegetables than the original recipe. If you like, sprinkle the top with a little cheddar cheese at the end of cooking.

4 servings (400 calories per serving)

• 500 gr lean lamb, trimmed of all excess fat, then sliced
• 1 garlic clove, crushed
• 2 tablespoons Worcestershire sauce
• 1 onion, thinly sliced
• 2 leeks, trimmed and thinly sliced
• 3 carrots, peeled and sliced
• 250 gr button mushrooms, halved
• 1 bay leaf
• 1 small bunch of fresh thyme
• 1 sprig of fresh rosemary
• 500 gr new potatoes, scrubbed and thickly sliced
• 2 tablespoons tomato paste
• 1½ cups beef or chicken stock, hot
• 50 gr cheddar cheese, crumbled (optional)

1. Preheat the oven to 350F (180C).
2. Toss the lamb pieces together with the garlic and Worcestershire in a bowl.
3. Spread a layer of onion, leeks and carrots in the bottom of a large casserole dish ; top with a layer of meat and mushrooms and season lightly, then repeat the layers until the ingredients are all used up.
4. Make a bouquet garni by tying together the bay leaf,thyme and rosemary with kitchen string ; tuck it into the center of the casserole and top with a thick layer of overlapping potato slices.
5. Mix the tomato paste into the hot stock and pour the mixture over the potatos.
6. Cover tightly with a lid and bake for 1½ hours or until the meat and potatoes are tender.
7. Remove the lid and sprinkle the cheddar cheese over the potatoes ; increase the oven temperature to 450F (220C) and bake, for a further 25-30 minutes until golden.

BON APPÉÉÉÉÉÉÉÉTIT

Chicken Satay Stir-Fry

 

                    This Indonesian-style stir-fry combines colourful crunchy vegetables and tender chicken strips. Served with toasted white or whole wheat pita bread.

4 servings (342 calories per serving)

• ¼ cup smooth peanut butter
• One-third cup reduced-fat coconut milk
• 2 tablespoons chicken stock
• 1 lemon, zest finely grated
• 1 tablespoon canola oil
• 2 garlic cloves, crushed
• 1 red chili pepper, deseeded and finely chopped
• 350 gr skinless boneless chicken breasts, cut into thin strips
• 1 tablespoon ive-spice powder
• 1 red pepper, deseeded and sliced
• 2 carrots, peeled and cut into julienne strips
• 175 gr button mushrooms, sliced
• 2 tablespoons chopped cilantro

1. In a small bowl, whisk together the peanut butter, coconut milk, stock and lemon zest until blended, then set aside.
2. Heat the oil in a wok or large frying pan over a high heat ; add the garlic and chili pepper and stir-fry for 30 seconds to release the flavours.
3. Add the chicken and five-spice powder and stir-fry 3-4 minutes until the chicken has coloured all over ; add the red pepper, carrots and mushrooms and stir-fry for 2-3 minutes until slightly softened.
4. Pour the peanut butter mixture into the wok and stir-fry for a further 2-3 minutes until the chicken is cooked through and tender.
5. Remove from the heat, stir in the chopped cilantro and serve immediately.

BON APPÉÉÉÉÉÉTIT

Seafood Pie with Potato Pastry

 

                    A very special fish pie that is sure to please everyone. This recipe uses a mixture of white fish, seafood and vegetables in a quick white sauce, topped with a golden turmeric potato pastry crust.

4 servings (600 calories per serving)

Potato pastry

• 1 cup all-purpose flour
• ½ teaspoon ground turmeric
• ½ cup mashed potato
• 100 gr butter, chilled and diced
• 1 tablespoon milk, to glaze
• 1 tablespoon dried breadcrumbs

1. Sift the flour and turmeric into a bowl and, using a fork, mix the mashed potato until blended.
2. Rub in the butter, then draw together into the dough, adding cold water if necessary to bind the dough together.
3. Wrap the dough in plastic wrap and chill in the refrigerator for about 20 minutes.

Filling

• 400 gr skinless white fish fillets, cut into small chunks
• 200 gr peeled shrimp or seafood mix
• 2 leeks, trimmed and thinly sliced
• ¾ cup frozen peas, thawed
• 2 tablespoons chopped fresh flat-leaf parsley
• Leaves from 2 sprigs of fresh thyme
• 1 lemon, zest grated
• ¼ cup cornstarch
• 2 cup 1% milk

1. Put the fish into a pie dish about 1.25 litre capacity ; mix in the shrimp or seafood, leeks, peas, parsley, thyme and lemon zest.
2. Blend the cornstarch with a little of the milk in a bowl.
3. Heat the rest of the milk until it is almost at boiling point, then stir it into the cornstarch paste.
4. Return the mixture to the pan and cook, stirring, until the sauce thickens ; season to taste and pour over the fish filling.
5. Set aside to cool for 15 minutes ; preheat the oven to 400F (200C).
6. Roll out the potato pastry between two large sheets of plastic wrap to about the size and shape of the top o the pie dish.
7. Remove the top sheet of plastic and use the second sheet to help you lay the pastry on top o the filling and remove the sheet of plastic wrap.
8. Press and trim the pastry edges to neaten, and make a small slash in the center of the lid to allow steam to escape.
9. Brush the pastry with the milk, then sprinkle the top with the breadcrumbs.
10. Place the pie dish on a baking tray and bake for 10 minutes, then reduce the heat to 350F (180C) and bake for a further 15 minutes until golden on top.

BON APPÉÉÉÉÉTIT

Chinese Slow-Cooked Pork

 

                    Star anise, soy and ginger add wonderful lavours to this deliciously tender pork joint casserole, simmered with shallots, carrots and mushrooms. Vegetables and rice noodles cooked in exotic, rich juices make this into a complete meal.

4 servings (438 calories per serving)

• 500 gr lean,boneless loin of pork with skin, tied firmly
• 1¾ cups diluted salt-reduced or homemade chicken stock, click here for recipe
• 2 tablespoons salt-reduced soy sauce
• 2 tablespoons Chinese rice wine or dry sherry
• 2 tablespoons honey
• 2 garlic cloves, crushed
• 15 gr resh ginger, peeled and finely chopped
• 3 star anise
• 4 shallots, halved
• 2 large carrots, peeled and sliced on the diagonal
• 6 scallions
• 30 gr dried Chinese mushrooms, soaked to rehydrate
• 125 gr oyster mushrooms, sliced or halved
• 250 gr dried flat rice noodles

1. Place the pork in a large flameproof casserole and pour over enough boiling water to cover.
2. Bring back to a boil on the stove, then pour off the water.
3. Add the stock, soy sauce, rice wine or sherry, honey, garlic, ginger, star anise, shallots and carrots to the casserole dish and bring to a bowl.
4. Thickly slice four of the scallions, roughly chopped the drained Chinese mushrooms and add both to the casserole ; reserve teh strained mushroom soaking liquid.
5. Cover and simmer gently on a very low heat for 1 hour, stirring the vegetables and basting the meat occasionally until everything is tender.
6. Add the oyster mushrooms for the last 20 minutes of the cooking time ; if necessary, top up using the reserved mushroom soaking liquid or more stock or water.
7. Meanwhile, cut the remaining scallions into 6 cm lengths, then cut lengthwise into fine shreds ; place in a bowl of iced water and leave to curl.
8. Soak the rice noodles in a bowl of boiling water for 4 minutes or until softened, then drain well.
9. Carefully lift the meat out of the casserole with a slotted spoon and keep hot.
10. Bring the juices to a boil on the stove, then add the rice noodles and remove the dish from the heat ; turn and stir the noodles to coat with the juices.
11. Slice the pork thinly.
12. Spread the noodles on a large shallow serving plate, using a slotted spoon to lift them from the casserole ; arrange the sliced meat and vegetables on top, then spoon over the casserole juices.
13. Scatter the scallion curls over the top as a garnish.

BON APPÉÉÉÉTIT

Beef in Ale with Horseradish Dumplings

 

                    A hearty beef and vegetable casserole that can be left to cook or made ahead and than reheated  beore serving. Cook the dumplings on top shortly before serving.

4 servings (611 calories per serving)

• 2 tablespoons olive oil
• 500 gr lean stewing beef, cubed
• 2 onions, sliced
• 1 tablespoon plain flour
• 2½ cups well-flavoured dark beer
• 1 tablespoon currant jelly
• 1 teaspoon whole-grain mustard
• 1 bay leaf
• 6 carrots, peeled and thickly sliced
• 200 gr baby or small turnips and quartered if necessary
• 4 large portobello mushrooms, thickly sliced

Dumplings

• 1¼ cups self-rising flour
• 6 sprigs of fresh flat-leaf parsley
• One-third cup cottage cheese
• 2 teaspoons horseradish sauce
• 2 tablespoons 1% milk, or as needed

1. Preheat the oven to 325F (160C).
2. Heat the oil in a large, heavy flameproof casserole dish and briefly fry the pieces of beef until they are nicely browned.
3. Lift the meat out of the casserole dish with a slotted spoon and set aside on a plate.
4. Add the onions to the pan, reduce the heat to medium and fry gently for about 10 minutes until golden.
5. Sprinkle flour over the onions, stir well and cook for 1 minute ; pour in the beer and bring to a boil, stirring well to dislodge any bits of food stuck to the base of the dish.
6. Add the currant jelly, mustard and bay leaf, then return the meat to the casserole dish, followed by the carrots, turnips and mushrooms.
7. Cover and transfer to the oven ; cook for 2 hours or until the meat is very tender.
8. Shortly before the end of the cooking time, make the dumplings.
9. Put the flour, a little seasoning and the parsley sprigs into a food processor amd process briefly to chop the parsley.
10. Mix the cottage cheese with the horseradish and milk and add to the processor ; mix to make a soft dough, adding a little more milk if necessary.
11. Turn the dough out onto a lightly floured work surface and divide into eight equal portions ; roll each into a ball with floured hands.
12. Increase the oven temperature to 350F (180C).
13. Uncover the casserole dish, stir and season to taste ; gently place the dumplings on top of the meat and vegetables, but do not submerge them.
14. Cover, return to the oven and cook for a further 20 minutes.
15. Serve at once.

BON APPÉÉÉÉÉTIT

Chicken Noodle Soup

 

                    This is one of the simplest soups to make with wonderful exotic flavours provided by lemon grass, coconut, ginger and chili pepper. The addition of thin noodles makes it quick and easy to prepare in one pot.

4 servings (441 calories per serving)

• 6 cups diluted salt-reduced or homemade chicken stock, click here for recipe
• 2 lemon grass stalks, white part only, finely chopped
• 2 teaspoons finely chopped fresh ginger
• 1 red chili pepper, deseeded and finely chopped
• 2 garlic cloves, finely chopped
• 3 skinless boneless chicken breasts
• 150 gr instant thin rice noodles
• 175 gr fresh baby corn, sliced on the diagonal
• 150 gr small button mushrooms, thinly sliced
• 1 tablespoon salt-reduced soy sauce
• 414 ml can light coconut milk
• 1 lime, zest grated and juiced
• 200 gr bok choy, sliced
• 3 scallions, thinly sliced on the diagonal
• Small handful of cilantro, roughly chopped

1. Pour the chicken stock into a large pot, add the lemon grass, ginger, chili pepper and garlic and bring to a boil.
2. Add the chicken, reduce the heat and simmer for about 15 minutes until the chicken is cooked.
3. Lift out the chicken with a slotted spoon, put onto a cutting board and allow to cool ; leave the pot of stock on the heat.
4. Break or cut the noodles into the hot stock, then add the baby corn, mushrooms, soy sauce and coconut milk ; bring the pot back to simmering temperature, then cook 3 minutes.
5. Meanwhile, cut the chicken into fine shreds.
6. Stir the chicken into the soup with the lime zest and juice and the bok choy and simmer gently for 2 minutes until the bok choy has wilted.
7. Laddle the soup into four soup bowls and scatter with scallions and cilantro.
8. Provide a spoon and a fork for ease when eating.

BON APPÉÉÉÉÉÉÉTIT

Jambalaya

 

                    The spicy tomato flavour and aroma of this one-pot rice dish make it really appealing. Tender chunks of dish, juicy shrimp and plenty vegetables all combine to make a well-balanced, complete meal.

4 servings (378 calories per serving)

• ¼ cup olive oil
• 1 large red onion, finely chopped
• 2 garlic cloves, finely chopped
• ½ head of celery, finely diced and leaves reserved for garnish
• 1 red pepper, deseeded and chopped
• ½ teaspoon chili powder
• 1 teaspoon ground cumin
• 1¼ cups long-grain rice
• 2 x 398ml cans chopped tomatoes
• 1 tablespoon chopped resh thyme or 1 teaspoon dried thyme
• 300 grams skinned firm white fish fillet, cut into four pieces
• 8 peeled raw shrimp
• 2 tablespoons chopped fresh flat-leaf parsley
• 4 lemon wedges

1. Put the oil in a large, deep frying pan and heat gently.
2. Add the onion, garlic, celery, red pepper, chili and cumin.
3. Cook, stirring often, for 10-12 minutes until softened.
4. Add the rice and cook, stirring, 2 minutes.
5. Drain the tomatoes in a sieve over a heatproof measuring cup or bowl, then set aside.
6. Add the tomatoes to the rice, sprinkle the thyme over the top, stir well and reduce the heat a little.
7. Make up the tomato juice to 4 cups with boiling water, pour into the pan and stir well.
8. Bring to a boil, then reduce the heat, cover the pan with a lid slightly ajar, and simmer gently for 10 minutes.
9. Season the rice to taste, then place the pieces of fish on top, continue cooking, partly covered as before, for 5 minutes.
10. Then add the shrimp, partly cover the pan again and cook for a further 5 minutes or until the shrimp have turned pink, the fish pieces are cooked and the rice is tender.
11. The dish should be moist, not dry.
12. Remove from the heat, cover tightly and leave 5 minutes.
13. Scatter celery leaves  and parsley over the top and serve with lemon wedges.

BON APPÉÉÉÉÉÉTIT

Chilled Melon Soup with Shrimp and Avocado

 

                    Fresh fruit soups can be prepared ahead and are light and cooling on a hot summer's day. Serve with grissini for a light lunch.

4 servings (231 calories per serving)

• 2 English cucumbers
• 2 cantaloupes
• 1 lemon, juiced
• 2 tablespoons chopped fresh mint
• 1 cup water
• 250 grams cooked peeled shrimp, thawed and drained if frozen
• 1 ripe but firm avocado
• 2 tablespoons fresh mint

1. Peel the cucumbers and cut in half crosswise, divide each half lengthwise, then use a teaspoon to scoop out the seeds.
2. Chop the flesh roughly.
3. Drop into a pot of lightly salted boiling water and cook gently for 2 minutes.
4. Drain in a sieve, then refresh under cold running water.
5. Halve the cantaloupes and remove the seeds.
6. Scoop out the flesh using a tablespoon and put into a blander or food processor.
7. Add the cucumber, lemon juice and chopped mint, then whizz together until blended.
8. Turn out the mixture into a bowl, add the water and stir.
9. Stir  in the shrimp and season lightly with freshly ground blak pepper.
10. Chill for at least 1½ hours and up to 12 hours.
11. Just before serving, peel, pit and dice the avocado and add to the soup.
12. Snip in some mint leaves to garnish and season to taste with more pepper if needed.

BON APPÉÉÉTIT

Ginger-Lime Scallop Ceviche

 

                    You can present it in a bowl with tortilla or plaintain chips for a casual party, on a small bed of watercress or baby arugula for an appetizer, or in a stemmed martini or champagne glass for a special occasion such as New Year's Eve.

8 servings

• 1 tablespoon chopped scallion greens
• 1 garlic clove, minced
• 1 tablespoon chopped cilantro
• ½ yellow bell pepper, seeded, cut into small dice
• ½ red bell pepper, seeded, cut into small dice
• 2 teaspoons minced fresh jalapeno
• ¼ teaspoon sea salt
• 1 (½-inch) piece fresh ginger, peeled and chopped
• Juice of 2 limes
• 1 tablespoon grapeseed oil
• 1 pound sea scallops, diced (if substituting bay scallops, just slice them in half)

1. In a bowl, combine the scallions, garlic, cilantro, bell peppers, jalapeno, salt, ginger, lime juice, and oil.
2. Add the scallops to the bowl and toss gently, coating with the marinade.
3. Cover with plastic wrap and refrigerate, stirring occasionally, for 30 minutes (for a rarer ceviche) to 3 hours (for one that is fully cooked).
4. Sprinkle with salt and pepper to taste and serve.

BON APPÉÉÉÉÉTIT

Buffalo Chicken Wraps

 

                    This fuss-free meal is a favorite, with its tender chicken, tortillas, crunchy végétables and spicy buffalo wing sauce. Feel free to change the veggies to suit your taste.

8 servings (449 calories per serving)

• 1½ pounds chicken tenderloins
• 1 cup buffalo wing sauce, divided
• 8 lettuce leaves
• 8 flour tortillas (10 inches), warmed
• 16 bacon strips, cooked
• 1 green pepper, cut into strips
• ½ cup ranch salad dressing

1. In a large skillet, bring chicken and ½ cup buffalo wing sauce to a boil.
2. Reduce heat, cover and simmer for 10-12 minutes or until meat is no longer pink.
3. Remove from the heat, cool slightly.
4. Shred the chicken with two forks.
5. Place a lettuce leaf on each tortilla, spoon about ½ cup chicken mixture down the center.
6. Top with bacon and green pepper, drizzle with ranch dressing and remaining buffalo wing sauce.
7. Roll up and serve.

BON APPÉÉÉÉTIT

Greek-Style Chicken Burgers

 

                    The original recipe for these burgers called for lamb or beef, but try ground chicken to decrease the fat. The sauce easily doubles as a great dip for vegetables and toasted pita chips.

4 burgers (350 calories per burger)

• ½ cup fat-free plain yogurt
• ¼ cup chopped peeled cucumber
• ¼ cup reduced-fat feta cheese
• 1½ teaspoons snipped fresh dill
• 1½ teaspoons lemon juice
• 1 small garlic clove, minced

Burgers

• 1 medium onion, finely chopped
• ¼ cup dry bread crumbs
• 1 tablespoon dried oregano
• 1 tablespoon lemon juice
• 2 garlic cloves, minced
• ½ teaspoon salt
• ¼ teaspoon pepper
• 1 pound ground chicken
• 4 hamburger buns, split
• 4 lettuce leaves
• 4 tomato slices

1. Line a strainer with four layers of cheesecloth or one coffee filter and place over a bowl.
2. Place yogurt in prepared strainer, cover with edges of cheesecloth.
3. Refrigerate for 8 hours or overnight.
4. Remove yogurt from cheesecloth and discard liquid from the bowl.
5. Stir in the cucumber, feta cheese, dill, lemon juice and garlic ; set aside.
6. In a bowl, combine onion, bread crumbs, oregano, lemon juice, garlic, salt and pepper.
7. Crumble chicken over mixture and mix well ; shape into four burgers.
8. Lightly coat the grill with cooking oil, grill the burgers, covered over medium heat for 5-7 minutes on each side or until a meat thermometer reads 165F and juices run clear.
9. Serve each on a bun with lettuce, tomato and 2 tablespoons yogurt sauce.

BON APPÉÉÉÉÉTIT

Turkey Reubens Sandwich

 

                    Enjoy Reuben sandwiches, and start to make them with smoked turkey. These are good to make in summer, when you don't want to heat up the kitchen.

2 sandwiches (411 calories per sandwich)

• 4 slices pumpernickel or rye bread
• 2 tablespoons Thousand Island salad dressing
• 6 ounces deli smoked turkey
• ½ cup sauerkraut, rinsed and well drained
• 2 slices Swiss cheese
• 2 teaspoons butter, softened

1. Spread two slices of bread with salad dressing.
2. Layer with turkey, sauerkraut and cheese ; top with remaining bread.
3. Butter the outsides of sandwiches.
4. In a large skillet, toast sandwiches for 3-4 minutes on each side or until heated through.

BON APPÉÉÉÉTIT

Soupe aux Clams et à l'Oseille

 

                    Cette recette est conçue pour être consommée en petite quantité, car cette soupe aux saveurs multiples est très consistante. L'oseille est une plante à la saveur légèrement aigre et citronnée, elle se marie très bien avec le poisson.

4 portions

• 900 gr clams frais, grattés
• 1 oignon, finement haché
• 150 ml vin blanc sec
• 50 gr beurre
• 1 petite carotte, coupée en dés
• 2 échalotes, coupées en dés
• 1 branche de céleri, coupée en dés
• 2 feuilles de laurier
• 150 ml crème fraîche épaisse
• 25 gr oseille, ciselée
• Sel et poivre
• Pain frais, en accompagnement
• Aneth, en garniture

1. Mettre les clams dans une grande casserole avec l'oignon et le vin, couvrir et cuire 3 à 4 minutes à feu vif, jusqu'à ce que tous les clams soient ouverts.
2. Filtrer et réserver le jus de cuisson, jeter l'oignon.
3. Laisser refroidir les clams.
4. Filtrer le jus de cuisson à travers une passoire chemisée d'une mousseline.
5. Dans une casserole, faire fondre le beurre à feu doux, ajouter la carotte, les échalotes et le céleri, et cuire 10 minutes à feu doux, en remuant de temps en temps, jusqu'à ce que les légumes soient tendres, sans laisser dorer.
6. Ajouter le jus de cuisson réservé et les feuilles de laurier, et laisser mijoter encore 10 minutes.
7. Hacher grossièrement les gros clams, ajouter à la soupe avec la crème et l'oseille, laisser mijoter 2 à 3 minutes, jusqu'à ce que l'oseille ait fondu.
8. Saler, poivrer et servir la soupe garnie d'aneth et accompagnée de pain frais.

BON APPÉÉÉTIT