How To Prepare
Directions:
Season fish with pepper. Heat oven to 200°.
In a shallow bowl, beat the egg whites. Place the potato flour/salt free blend mix in another dish. Dip each fish filet in the egg whites, then seasoned potato flour.
Heat a large saute pan over medium to medium-low heat. Spray olive oil spray on one side of the fish, and lay it in the pan, oil side down. Spray the other side of the fish to coat and cook for 4 to 5 minutes on each side, until fish is opaque and cooked through. Set aside on a platter in a warm oven until you make the sauce.
Over medium heat in the same pan, add the lemon juice, wine, chicken broth, the reserved lemon halves, and pepper and bring to a boil. Boil over high heat until the liquid is reduced to half, about 3 – 4 minutes. Discard the lemon halves and spoon the sauce over the fish; place a slice of lemon on each filet and top with fresh parsley.
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Flounder Piccata
How To Prepare
Pat scallops dry
Combine cumin, chili and black pepper in a medium bowl. Toss scallops in spice mix.
Heat oil in large skillet on medium heat. When oil is hot, add scallops. Cook for 2 minutes per side, undisturbed.
While scallops are cooking, combine hot rice with chopped cilantro, diced tomato, and jalapeno.
Drizzle with lime juice and toss.
Serve scallops atop rice and garnish with cilantro if desired.
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Fiesta-Style Scallops
How To Prepare
Spray the inside of a 3-4 quart slow cooker with nonstick cooking spray. Lay vegetables on the bottom of the crockpot, followed by pork. Pour apple cider and chicken broth over the pork and vegetables, and add herbs. Cover and cook on low for 7-9 hours. To thicken the juices, make a potato flour slurry from 1/4 cup potato flour and a 1/4 cup water, and stir into the stew about half an hour before serving.
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Crockpot Pork and Sweet Potato Stew
How To Prepare
1. Heat a grill or grill pan to medium-high heat; coat lightly with cooking spray. Quickly grill the citrus slices in batches, just until browned (about 1 minute per side); transfer to a cutting board, and finely chop. Transfer citrus to a medium bowl with any collected juices. Add the oregano, olive oil, and pepper; mash with the back of a spoon to combine. Divide dressing in half.
2. Arrange lettuce on a serving platter; lightly coat the grill again. Grill the shrimp, in batches, until opaque, brushing with half of the lemon-lime dressing (about 2 minutes per side); transfer to the platter.
3. Stir diced tomato into remaining lemon-lime dressing.
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Chopped Salad With Shrimp
How To Prepare
1. Heat a grill or grill pan to medium-high heat; coat lightly with cooking spray. Quickly grill the citrus slices in batches, just until browned (about 1 minute per side); transfer to a cutting board, and finely chop. Transfer citrus to a medium bowl with any collected juices. Add the oregano, olive oil, and pepper; mash with the back of a spoon to combine. Divide dressing in half.
2. Arrange lettuce on a serving platter; lightly coat the grill again. Grill the shrimp, in batches, until opaque, brushing with half of the lemon-lime dressing (about 2 minutes per side); transfer to the platter.
3. Stir diced tomato into remaining lemon-lime dressing
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Chopped Salad With Shrimp
How To Prepare
1. Place chicken in a small saucepan and cover with water; bring to a boil. Immediately remove from heat, cover, and let stand 15 minutes. Drain chicken and run under cold water. Cool completely; set aside. Using 2 forks, shred into bite-size pieces; reserve.
2. Meanwhile, use a vegetable peeler to remove outer layer of broccoli stems; discard. Continue peeling stems into long strips. In a large bowl, whisk together oil, lemon juice, and 1/4 teaspoon pepper. Add broccoli strips, Brussels sprouts, celery, parsley, and reserved chicken to bowl with dressing; toss. Divide among 4 shallow bowls.
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Chicken Breast With Shaved Brussels Sprouts
How To Prepare
Heat oil in a Dutch oven and gently sauté leeks until softened. Add potatoes and mushrooms and sauté for 2-3 minutes. Add chicken broth, herbs and pepper. Partially cover and simmer for 10-12 minutes, until potatoes start become tender. Add fish, broccoli and parsley. Cook on low heat for 5 minutes, until fish begins to flake.
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Low Fat Fish Chowder
How To Prepare
Spray the inside of a 3-4 quart slow cooker with nonstick cooking spray. Lay vegetables on the bottom of the crockpot, followed by pork. Pour apple cider and chicken broth over the pork and vegetables, and add herbs. Cover and cook on low for 7-9 hours.
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Low Fat Crockpot Pork and Sweet Potato Stew
How To Prepare
Combine 2 teaspoons thyme, pepper, and allspice in a small bowl. Rub mixture evenly over all sides of beef. Wrap tightly in plastic wrap, and refrigerate 24 hours.
Preheat oven to 400°.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add beef to pan; cook for 5 minutes, turning to brown on all sides. Transfer beef to a roasting rack coated with cooking spray; place rack in roasting pan. Bake at 400° for 26 minutes or until a thermometer registers 135° or desired degree of doneness. Remove from oven, and let stand for 10 minutes before slicing. Pour brandy into roasting pan, scraping pan to loosen browned bits; set aside.
Heat skillet over medium heat. Coat skillet with cooking spray. Add shallots to skillet; cook 4 minutes or until tender, stirring occasionally. Add brandy mixture, broth, and remaining 1 teaspoon thyme to skillet, scraping pan to loosen browned bits; simmer until reduced to 1 cup (about 4 minutes). Serve with beef.
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Thyme and Spice-Rubbed Roast Beef Tenderloin au Jus
