Broccoli with Caramelized Shallots

Makes 4 servings 

Preparation Time: 5 to 10 minutes

Ingredients: 

- 2 tablespoons walnut pieces 

- 1 1/2 teaspoon olive oil 

- 1 cup sliced shallots, thinly sliced (4-5 large shallots) 

- salt & freshly ground black pepper to taste 

- 1 bunch broccoli (1 1/2 lbs.), cut into florets (5 cups)

Instructions for making:

1. Preheat oven to 450 degrees F. Place 2 tbsp. walnuts in a pie plate and toast in the oven 5 minutes, or until fragrant. Transfer to a small bowl and set aside. 

2. In a large nonstick skillet, heat 1 1/2 tsp olive oil over medium-low heat. Add 1 cup sliced shallots and cook, stirring often, to a deep golden brown, about 10 minutes. (Add a tbsp. or two of water if the mixture gets too dry.) Season with salt and pepper; set aside in the skillet. 

3. Meanwhile, cook 1 bunch broccoli in boiling salted water until just tender, 3 to 5 minutes. Drain the broccoli and add it to the shallots in the skillet and toss to combine. Taste and adjust seasonings. Transfer to a serving bowl and sprinkle with the toasted walnuts. 

4. Serve hot or at room temperature.

Nutritional Information per servings: 

- 113 calories 

- 4 g fat mono 

- 0 mg cholesterol 

- 16 g carbohydrate 

- 7 g protein 

- 51 mg sodium 

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Tuna & Artichoke Salad

 

Makes 4 servings

Preparation Time: 5 to 10 minutes 

Ingredients:

- 1 12-ounce can (or two 6-ounce cans) solid white tuna in water, drained and flaked 

- 1 16-ounce can artichoke hearts, drained and chopped 

- 1/4 cup chopped black olives, preferably imported Kalamata 

- 1/3 cup reduced-fat mayonnaise 

- 2 teaspoons fresh lemon juice 

- 1 1/2 teaspoons chopped fresh oregano or 1/2 teaspoon dried 

Instructions for making:

1. Combine 1 12-ounce can flaked tuna, 1 16-ounce can chopped artichoke hearts, 1/4 cup chopped black olives, 1/3 cup mayonnaise, 2 tsp. lemon juice and 1 1/2 tsp chopped oregano in a bowl. 

2. Mix well and serve.

Nutritional Information per servings: 

- 190 calories 

- 7 g fat mono 

- 29 mg cholesterol 

- 11 g carbohydrate 

- 21 g protein 

- 558 mg sodium 

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Swordfish Kebabs

Makes 4 servings

Preparation Time: 25 to 30 minutes 

Ingredients:

- 2 tablespoon lemon juice 

- 1 tablespoon olive oil 

- 1 tablespoon chopped fresh rosemary or 1 teaspoon dried 

- 1/2 teaspoon salt 

- 1/4 teaspoon. freshly ground black pepper 

- 1 lb. swordfish steaks, cut into 1 1/4-inch cubes 

- 1 small zucchini or summer squash, sliced into 1/4-inch-thick ovals 

Instructions for making:

1. Prepare a grill. If using wooden skewers, soak eight 10-inch skewers in water for 20 minutes 

2. . In a shallow dish, stir together 2 tbsp lemon juice, 1 tbsp olive oil, 1 tbsp chopped rosemary, ½ tsp. salt and ¼ tsp black pepper. Add swordfish and stir to coat well. 

3. Cover with plastic wrap and marinate in the refrigerator for 15 minutes. 

4. Thread skewers alternately with pieces of swordfish and 1 sliced zucchini or summer squash. Grill the kebabs on a lightly oiled grill rack until the fish is opaque in the center, about 5 minutes per side. 

5. Serve immediately.

Nutritional Information per servings: 

- 177 calories 

- 8 g fat mono 

- 44 mg cholesterol 

- 2 g carbohydrate

- 23 g protein 

- 370 mg sodium 

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Spicy Halibut with Tomatoes & Olives

 

Makes 4 servings

Preparation Time: 15 to 20 minutes 

Ingredients:

- 1 1/4 lb. halibut or cod fillet, cut into 4 portions 

- 1 teaspoon ground cumin 

- Salt & freshly ground black pepper to taste 

- 1 10-oz. can diced tomatoes with green chilies 

- 1/4 cup sliced green olives with pimientos 

- 2 tablespoon chopped fresh cilantro 

- 1 teaspoon olive oil 

Instructions for making:

1. Preheat oven to 450°F. 

2. Lightly oil a baking sheet or coat it with nonstick spray. Arrange 4 cut portion fish, skin-side down, on baking sheet. Season with 1/2 tsp. cumin, salt and pepper. 

3.  In a small bowl, combine diced tomatoes, ¼ cup sliced olives, 2 tbsp. Chopped cilantro, 1 tsp. Olive oil and remaining 1/2 tsp. cumin. Spoon over fish.

4. Bake fish for 12 to 15 minutes, or until flaky and opaque in the center. 

5. Serve immediately. Serve with mashed potatoes and peas or black beans and rice. 

Nutritional Information per serving: 

- 185 calories 

- 6 total fat (1 g sat) 

- 45 mg cholesterol 

- 3 g carbohydrate 

- 30 g protein 

- 1 g fiber 

- 540 mg sodium 

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Scampi with Broccoli

 

Makes 6 servings

Preparation time: 5 to 10 minutes 

Ingredients: 

- 1 tablespoon olive oil 

- 1 tablespoon minced garlic 

- 1/2 teaspoon crushed red pepper 

- 1 lb. large shrimp, peeled and deveined 

- Salt to taste 

- 4 cups fresh broccoli florets 

- 2/3 cup water 

- 2/3 cup bottled clam juice 

- 1/2 teaspoon cornstarch 

- 2 tablespoon chopped fresh basil 

- Lemon juice to taste 

- Freshly ground black pepper to taste 

- Lemon wedges 

Instructions for making:

1. In a large nonstick skillet, heat 1/2 tbsp. Olive oil over medium-high heat. Add 1/2 tbsp. Minced garlic and ½ tsp crushed red pepper; cook, stirring, until fragrant, about 1 minute. Add 1 large shrimp and season with salt. Sauté until shrimp are pink, about 3 minutes. Transfer to a bowl; set aside. 

2. Add remaining 1/2 Tbsp. oil to skillet. Add 4 cups broccoli and season with salt. Sauté until bright green, about 1 minute. Add water, cover and cook until broccoli is just tender and water has evaporated, 3 to 5 minutes. Transfer broccoli to bowl with shrimp. 

3. In a small bowl, combine 2/3 cup clam juice, remaining 1/2 tbsp. Minced garlic and ½ tsp. cornstarch; stir until smooth. Add to skillet and cook, stirring, over medium-high heat, until thickened, 3 to 4 minutes. 

4. Stir in 2 tbsp. Chopped basil and season with lemon juice and black pepper. Add reserved shrimp and broccoli and heat through. 

5. Serve immediately, with lemon wedges. 

Nutritional Information per servings: 

- 185 calories 

- 6 total fat (1 g sat) 

- 175 mg cholesterol 

- 7 g carbohydrate 

- 26 g protein 

- 3 g fiber 

- 285 mg sodium 

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