INGREDIENTS
•4 tilapia fillets (about 6 ounces each)
•1/4 cup low sodium soy sauce
•3 large cloves garlic minced
•2 tablespoons sugar
•1 teaspoon finely chopped ginger
•Juice of 1lime
•Dash red pepper flakes
DIRECTIONS
1. Combine all ingredients (except the tilapia fillets) in a suitable baking pan, that will hold fish fillets in a single layer. Mix well.
2. Add the tilapia fillets, turn to coat and let fish sit 30 minutes. Turn at least another time in marinade during the half hour.
3. Heat broiler, setting rack closet to broiler. Broil 5 minutes, turn the pan around and broil another 5 minutes or until fish opaque throughout. Watch fish carefully so it does not burn when broiled.
4. Spoon the pan sauce over the tilapia fillets.
5. Serve the broiled tilapia with cooked rice and baked squash.
Tuesday, June 29, 2010
Tuesday, June 22, 2010
ROW: Garlic-Rosemary Roast Chicken
INGREDIENTS
Olive oil cooking spray
8 cloves garlic, finely chopped
3 tablespoons fresh rosemary, finely chopped, plus sprigs for garnish
1 teaspoon Ideal Protein salt
1 roasting chicken (6-7 lb)
Kitchen twine
1 lemon, sliced (optional)
PREPARATION
1. Heat oven to 400°.
2. Lightly coat a roasting pan and rack with cooking spray.
3. Combine garlic, rosemary and salt in a bowl.
4. Remove giblets and neck from chicken; trim off fat.
5. Starting at the neck cavity, gently loosen skin from breasts and drumsticks; spread rosemary mixture evenly under skin. Tuck wing tips under back of chicken; tie ends of drumsticks together with twine.
6. Season with additional salt and black pepper; place breast side up in pan.
7. Roast, basting twice with pan juices, until a meat thermometer inserted into thickest part of thigh (and not touching bone) reads 175°, about 1 3/4 hours.
8. Let stand 10 minutes before carving (remove skin).
9. Garnish with rosemary sprigs and lemon slices, if desired, and serve.
Olive oil cooking spray
8 cloves garlic, finely chopped
3 tablespoons fresh rosemary, finely chopped, plus sprigs for garnish
1 teaspoon Ideal Protein salt
1 roasting chicken (6-7 lb)
Kitchen twine
1 lemon, sliced (optional)
PREPARATION
1. Heat oven to 400°.
2. Lightly coat a roasting pan and rack with cooking spray.
3. Combine garlic, rosemary and salt in a bowl.
4. Remove giblets and neck from chicken; trim off fat.
5. Starting at the neck cavity, gently loosen skin from breasts and drumsticks; spread rosemary mixture evenly under skin. Tuck wing tips under back of chicken; tie ends of drumsticks together with twine.
6. Season with additional salt and black pepper; place breast side up in pan.
7. Roast, basting twice with pan juices, until a meat thermometer inserted into thickest part of thigh (and not touching bone) reads 175°, about 1 3/4 hours.
8. Let stand 10 minutes before carving (remove skin).
9. Garnish with rosemary sprigs and lemon slices, if desired, and serve.
Tuesday, June 15, 2010
ROW: Chicken, Charred Tomato & Broccoli Salad
Ingredients
1 1/2 pounds boneless, skinless chicken breasts, trimmed, or 3 cups shredded cooked chicken breast (skip Step 1)
4 cups broccoli florets
1 1/2 pounds medium tomatoes
2 teaspoons plus 3 tablespoons extra-virgin olive oil, divided
1 teaspoon salt
1 teaspoon freshly ground pepper
1/2 teaspoon chili powder
1/4 cup lemon juice
Directions
1. Place chicken in a skillet or saucepan and add enough water to cover; bring to a simmer over high heat. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer to a cutting board. When cool enough to handle, shred with two forks into bite-size pieces.
2. Bring a large pot of water to a boil, add broccoli and cook until tender, 3 to 5 minutes. Drain and rinse with cold water until cool.
3. Meanwhile, core tomatoes and cut in half crosswise. Gently squeeze out seeds and discard. Set the tomatoes cut-side down on paper towels to drain for about 5 minutes.
4. Place a large heavy skillet, such as cast-iron, over high heat until very hot. Brush the cut sides of the tomatoes with 1 teaspoon oil and place cut-side down in the pan. Cook until charred and beginning to soften, 4 to 5 minutes. Brush the tops lightly with another 1 teaspoon oil, turn and cook until the skin is charred, 1 to 2 minutes more. Transfer to a plate to cool. Do not clean the pan.
5. Heat the remaining 3 tablespoons oil in the pan over medium heat. Stir in salt, pepper and chili powder and cook, stirring constantly, until fragrant, about 45 seconds. Slowly pour in lemon juice (it may splatter), then remove the pan from the heat. Stir to scrape up any browned bits.
6. Coarsely chop the tomatoes and combine them in a large bowl with the shredded chicken, broccoli and the pan dressing; toss to coat.
Tip:
MAKE AHEAD TIP: Cover and refrigerate for up to 2 days. Add more lemon and salt, if needed, just before serving.
1 1/2 pounds boneless, skinless chicken breasts, trimmed, or 3 cups shredded cooked chicken breast (skip Step 1)
4 cups broccoli florets
1 1/2 pounds medium tomatoes
2 teaspoons plus 3 tablespoons extra-virgin olive oil, divided
1 teaspoon salt
1 teaspoon freshly ground pepper
1/2 teaspoon chili powder
1/4 cup lemon juice
Directions
1. Place chicken in a skillet or saucepan and add enough water to cover; bring to a simmer over high heat. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer to a cutting board. When cool enough to handle, shred with two forks into bite-size pieces.
2. Bring a large pot of water to a boil, add broccoli and cook until tender, 3 to 5 minutes. Drain and rinse with cold water until cool.
3. Meanwhile, core tomatoes and cut in half crosswise. Gently squeeze out seeds and discard. Set the tomatoes cut-side down on paper towels to drain for about 5 minutes.
4. Place a large heavy skillet, such as cast-iron, over high heat until very hot. Brush the cut sides of the tomatoes with 1 teaspoon oil and place cut-side down in the pan. Cook until charred and beginning to soften, 4 to 5 minutes. Brush the tops lightly with another 1 teaspoon oil, turn and cook until the skin is charred, 1 to 2 minutes more. Transfer to a plate to cool. Do not clean the pan.
5. Heat the remaining 3 tablespoons oil in the pan over medium heat. Stir in salt, pepper and chili powder and cook, stirring constantly, until fragrant, about 45 seconds. Slowly pour in lemon juice (it may splatter), then remove the pan from the heat. Stir to scrape up any browned bits.
6. Coarsely chop the tomatoes and combine them in a large bowl with the shredded chicken, broccoli and the pan dressing; toss to coat.
Tip:
MAKE AHEAD TIP: Cover and refrigerate for up to 2 days. Add more lemon and salt, if needed, just before serving.
Tuesday, June 8, 2010
ROW: Chile-Garlic Shrimp
INGREDIENTS
2 teaspoons extra-virgin olive oil
10 cloves garlic, thinly sliced
2 lbs large shrimp, shelled and deveined
2 dried red chiles (plus more for garnish, if desired)
2 teaspoons chopped fresh parsley
DIRECTIONS
1. Heat oil in a medium sauté pan over high heat.
2. Sauté garlic until browned, about 2 minutes.
3. Add shrimp and chiles; sauté until shrimp are cooked through, about 4 minutes.
4. Remove from heat.
5. Transfer to a platter or divide equally among 8 small plates.
6. Sprinkle with parsley, add salt to taste and serve.
2 teaspoons extra-virgin olive oil
10 cloves garlic, thinly sliced
2 lbs large shrimp, shelled and deveined
2 dried red chiles (plus more for garnish, if desired)
2 teaspoons chopped fresh parsley
DIRECTIONS
1. Heat oil in a medium sauté pan over high heat.
2. Sauté garlic until browned, about 2 minutes.
3. Add shrimp and chiles; sauté until shrimp are cooked through, about 4 minutes.
4. Remove from heat.
5. Transfer to a platter or divide equally among 8 small plates.
6. Sprinkle with parsley, add salt to taste and serve.
Tuesday, June 1, 2010
ROW: Egg-cellent Asparagus Salad
Ingredients
8 asparagus spears
2 tsp olive oil
1 garlic clove
2 cups mixed greens
1 hard boiled egg
1 tbsp white wine vinegar
Salt
Pepper
Directions
1. Cut 8 asparagus spears into 2-inch pieces.
2. Saute with 2 teaspoons olive oil and 1 minced garlic clove.
3. Top 2 cups greens with cooked asparagus, 1 chopped hard-boiled egg, 1 tablespoon vinegar and salt and pepper to taste.
8 asparagus spears
2 tsp olive oil
1 garlic clove
2 cups mixed greens
1 hard boiled egg
1 tbsp white wine vinegar
Salt
Pepper
Directions
1. Cut 8 asparagus spears into 2-inch pieces.
2. Saute with 2 teaspoons olive oil and 1 minced garlic clove.
3. Top 2 cups greens with cooked asparagus, 1 chopped hard-boiled egg, 1 tablespoon vinegar and salt and pepper to taste.
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