CLAMS AND CORN IN JALAPEÑO-LIME BROTH
1 tablespoon olive oil
1 jalapeño, chopped
2 cloves garlic, minced
1 cup chopped red onion
1⁄2 cup low-sodium seafood broth
24 littleneck clams, scrubbed
4 ears corn, cut across in 1-inch pieces
1 tablespoon lime juice
1⁄3 cup cilantro, chopped
Lime wedges for serving
1. Heat the oil in a Dutch oven over medium-high. Add the jalapeño, garlic and onion and cook, stirring occasionally, until softened, about 2 to 3 minutes. Add the broth and bring to a boil. Add the clams and corn, reduce to simmer, cover the pan and cook until the clams are fully opened, about 6 to 8 minutes.
2. Remove from the heat, discard any unopened clams, and stir in the lime juice and cilantro. Makes 4 (appetizer) servings.
Nutritional analysis for each serving: 213 calories, 18 g protein, 25 g carbohydrates, 3 g fiber, 6 g fat, 1 g saturated fat, 754 mg sodium
TIP: To cut corn, roll it back and forth under the blade of your knife.
SCALLOPS IN VERMOUTH CAPER SAUCE
3 tablespoons all-purpose flour
1⁄2 teaspoon salt
1⁄8 teaspoon black pepper
1 1⁄2 pounds sea scallops, patted dry
1 tablespoon olive oil
1⁄3 cup dry vermouth
2 tablespoons lemon juice
1 tablespoon capers
2 tablespoons cold butter
1. Combine the flour, salt and pepper on a plate; dredge the tops and bottoms of the scallops lightly in the mixture. Heat the oil in a large nonstick pan over medium-high. Add the scallops and cook until golden on the undersides, about 2 to 3 minutes; turn and cook until just cooked through, about another 2 minutes. Transfer to a plate and drape loosely to keep warm.
2. Add the vermouth, lemon juice and capers to the pan and bring to a boil while stirring up the bits on the bottom of the pan. Continue boiling until the liquid begins to thicken slightly, about 2 to 3 minutes. Remove from heat and swirl in the butter until melted.
3. Return the scallops to the pan for 1 minute to warm through. To serve, spoon the sauce over the scallops. Makes 4 servings.
Nutritional analysis for each serving: 251 calories, 21 g protein, 13 g carbohydrates, 0 fiber, 10 g fat, 4 g saturated fat, 749 mg sodium
GRILLED SHRIMP CAESAR SALAD
1 anchovy fillet
1⁄2 clove garlic, very finely minced
1⁄4 cup canola mayonnaise
1 tablespoon lemon juice
1⁄4 teaspoon lemon zest
1⁄2 teaspoon Dijon mustard
1⁄4 teaspoon Worcestershire sauce
1⁄4 cup grated Parmesan
2 tablespoons extra-virgin olive oil, divided
1 1⁄2 pounds peeled, deveined shrimp
1⁄2 teaspoon smoked paprika
1⁄4 teaspoon black pepper
4 (1-ounce) slices French bread
8 cups shredded Romaine lettuce
1. Heat the grill (or grill pan) for medium-high cooking (400 degrees).
2. Mash the anchovy fillet with a fork in a medium bowl. Add the garlic, mayonnaise, lemon juice and zest, mustard, Worcestershire, Parmesan and 1 tablespoon of the olive oil and whisk until smooth.
3. In a second bowl, toss the shrimp with the remaining 1 tablespoon olive oil. Add the smoked paprika and black pepper and toss to evenly coat the shrimp. Place the shrimp on the grill and cook 2 to 3 minutes until lightly marked on the undersides. Turn the shrimp, add the bread to the grill, and cook another 2 to 3 minutes, until bread is toasted and shrimp just cooked through.
4. Toss the lettuce with the dressing, add the shrimp and serve with the toasted bread. Makes 4 servings
Nutritional analysis for each serving: 345 calories, 36 g protein, 19 g carbohydrates, 3 g fiber, 14 g fat, 2 g saturated fat, 615 mg sodium