1. HERB-CRUSTED SALMON
3 tablespoons all-purpose flour (rice or whole-wheat flour may be substituted)
1/4 teaspoon dried oregano
1/4 teaspoon dried basil
1/4 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon black pepper
4 (5-ounce) pieces salmon fillet
1 tablespoon olive oil
1. Combine the flour, oregano, basil, thyme, salt and pepper on a plate. Dredge all sides of the salmon in the mixture.
2. Heat the oil in a large, nonstick skillet over medium high. Add the salmon, skin-side up, and cook until the salmon is deeply golden on the undersides, 4 to 5 minutes. Turn the salmon over and cook until golden on undersides and cooked to the desired degree of doneness, about 4 minutes longer. Makes 4 servings.
Nutritional analysis for each serving: 281 calories, 33 g protein, 5 g carbohydrates, no fiber, 14 g fat, 2 g saturated fat, 362 mg sodium
2. HOISIN-GLAZED LONDON BROIL
3 tablespoons hoisin sauce
1 tablespoon orange marmalade
1/4 teaspoon red pepper flakes
11/4 pound London broil, trimmed
1/4 teaspoon salt
Pinch black pepper
1. Combine the hoisin, marmalade and red pepper flakes in a bowl and stir to dissolve the marmalade.
2. Season the steak with the salt and pepper. Preheat the broiler. Coat a broiling pan rack with cooking spray (lining the bottom with foil to make clean-up easier, or coating the bottom pan with spray as well.)
3. Place the steak on the rack and broil about 5 minutes on each side, or until slightly underdone. Remove pan from oven and brush the top with half the hoisin mixture. Broil 1minute and again remove from oven. Turn the steak over, brush with remaining hoisin, and broil 1 minute, or until glaze is set and meat is cooked to desired degree of doneness. Let stand 5 to 10 minutes before cutting across the grain in thin slices. Makes 4 servings.
Nutritional analysis for each serving: 236 calories, 29 g protein, 9 g carbohydrates, no fiber, 9 g fat, 4 g saturated fat, 544 mg sodium
3. CHICKEN PARM-ISH
4 (4-ounce) boneless chicken breasts
1 egg, lightly beaten
1/2 cup Italian-seasoned bread crumbs
2 tablespoons olive oil
1/3 cup bottled basil-tomato sauce
1/4 cup grated Parmesan
1/3 cup reduced-fat shredded mozzarella
1. Working 1 at a time, dip chicken cutlets in egg; dredge in bread crumbs to coat on all sides.
2. Heat olive oil in large, nonstick skillet over medium heat. Add chicken and cook until golden and crusted on undersides, 4 to 5 minutes. Turn and cook until golden on undersides, another 4 minutes. Reduce the heat to medium.
3. Spread top of each chicken piece with tomato sauce, and sprinkle with Parmesan and mozzarella. Cover skillet and cook until cheese is melted and chicken registers 160 degrees, about 2 minutes longer. Makes 4 servings.
Nutritional analysis for each serving: 294 calories, 31 g protein, 8 g carbohydrates, no fiber, 14 g fat, 4 g saturated fat, 481mg sodium