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

INGREDIENTS

3 tablespoons lemon juice

1 1/2 tablespoons chopped fresh thyme

2 teaspoons extra-virgin olive oil

2 teaspoons freshly grated lemon zest

1 teaspoon freshly ground pepper

1/4 teaspoon salt, or to taste

1 1/4 pounds sea scallops, trimmed

1 lemon, cut into 8 wedges

PREPARATION

Preheat grill to medium-high. Place a fine-mesh nonstick grill topper on grill to heat.

Whisk lemon juice, thyme, oil, lemon zest, pepper and salt in a small bowl.

Toss scallops with 2 tablespoons of the lemon mixture; reserve the remaining mixture for basting the kebabs. Thread the scallops and the lemon wedges onto four 10-inch-long skewers (see Tip), placing 6 to 7 scallops and 2 lemon wedges on each skewer.

Lightly oil the grill rack (see Tip). Cook the kebabs, turning from time to time and basting with the reserved lemon mixture, until the scallops are opaque in the center, 8 to 12 minutes. Serve immediately.

4 servings

NUTRITION

Per serving: 152 calories; 3 g fat (0 g sat, 2 g mono); 47 mg cholesterol; 5 g carbohydrates; 24 g protein; 0 g fiber; 374 mg sodium; 478 mg potassium.

Written by Lea Barlow • Leave a comment