Author Archives: Lea Barlow

INGREDIENTS

• 1/2 cup water
• 1/2 cup instant brown rice
• 2 teaspoons sesame oil
• 1 pound 93%-lean ground turkey
• 1 tablespoon minced fresh ginger
• 1 large red bell pepper, finely diced
• 1 8-ounce can water chestnuts, rinsed and chopped
• 1/2 cup reduced-sodium chicken broth
• 2 tablespoons hoisin sauce, (see Note)
• 1 teaspoon five-spice powder, (see Note)
• 1/2 teaspoon salt
• 2 heads Boston lettuce, leaves separated
• 1/2 cup chopped fresh herbs, such as cilantro, basil, mint and/or chives
• 1 large carrot, shredded

PREPARATION

1. Bring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook for 5 minutes. Remove from the heat.
2. Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a wooden spoon, until the turkey is cooked through, about 6 minutes. Stir in the cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, five-spice powder and salt; cook until heated through, about 1 minute.
3. To serve, spoon portions of the turkey mixture into lettuce leaves, top with herbs and carrot and roll into wraps.

Serves 4

NUTRITION

Per serving: 285 calories; 11 g fat (3 g sat, 1 g mono); 66 mg cholesterol; 24 g carbohydrates; 26 g protein; 5 g fiber; 543 mg sodium; 390 mg potassium.

Written by Lea Barlow • Leave a comment

Ingredients

• 1 teaspoon lemon-pepper seasoning
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried thyme
• 1/8 teaspoon cayenne pepper
• 4 red snapper fillets (6 ounces each)
• 2 teaspoons Crisco® Pure Olive Oil, divided
• 1/2 medium sweet red pepper, julienned
• 3 green onions, chopped
• 1 garlic clove, minced
• 1 can (14-1/2 ounces) diced tomatoes, undrained
• 1/2 cup chopped pimiento-stuffed olives
• 1/4 cup chopped ripe olives
• 1/4 cup minced chives

Preparation

• Combine the lemon-pepper, garlic powder, thyme and cayenne; rub over fillets. In a large nonstick skillet coated with cooking spray, cook fillets in 1 teaspoon oil over medium heat for 4-5 minutes on each side or until fish flakes easily with a fork. Remove and keep warm.
• In the same pan, saute the red pepper, onions and garlic in remaining oil until crisp-tender. Stir in tomatoes. Bring to a boil. Reduce heat; simmer, uncovered, for 3 minutes or until liquid has evaporated. Serve with snapper. Sprinkle with olives and chives.

Serves 4

Source and Image: tasteofhome.com

Written by Lea Barlow • Leave a comment

INGREDIENTS

• 1/2 teaspoon extra-virgin olive oil
• 1 tablespoon finely chopped red onion
• 2 large egg whites, beaten
• Pinch of salt
• 1/2 teaspoon capers, rinsed and chopped (optional)
• 1 ounce smoked salmon
• 1 slice tomato
• 1 whole-wheat English muffin, split and toasted

PREPARATION

1. Heat oil in a small nonstick skillet over medium heat. Add onion and cook, stirring, until it begins to soften, about 1 minute. Add egg whites, salt and capers (if using) and cook, stirring constantly, until whites are set, about 30 seconds.
2. To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.

NUTRITION

Per serving: 214 calories; 5 g fat (1 g sat, 2 g mono); 7 mg cholesterol; 25 g carbohydrates; 19 g protein; 3 g fiber; 670 mg sodium; 221 mg potassium.

Source and image: eatingwell.com

Written by Lea Barlow • Leave a comment

INGREDIENTS

4 salmon fillets (about 5 ounces each)

pinch of salt

pinch of ground pepper

1 package (10 ounces) baby spinach, coarsely chopped

2 tablespoons pesto

1 tablespoon chopped dry-packed sun-dried tomatoes

1 tablespoon pine nuts

PREPARATION

Heat the oven to 400 degrees F.  Make a slit two-thirds of the way through the center of each fillet making sure not to cut all the way through.  Season each fillet with the salt and pepper.  In a bowl, combine the spinach, pesto, tomatoes, and pine nuts.  Spoon 1/3 cup of the mixture into each slit.

Arrange the fillets on a broiler pan coated with cooking spray.  Roast for 8-10 minutes or until the spinach mixture is heated through.

Serves 4

Nutrition

Per Serving:  329 calories, 32 g protein, 4 g carbohydrates, 20 g fat, 4 g saturated fat, 213 mg sodium, 86 mg cholesterol, 3 g fiber

Source:  South Beach Diet Recipe Book

Written by Lea Barlow • Leave a comment