FISH IN TOMATO BROTH
1 tablespoon olive oil
2 cloves garlic, thinly sliced
1 pint cherry tomatoes
2 cups water
1⁄2 cup white wine
1⁄4 teaspoon oregano
1⁄4 teaspoon fennel seeds
2 tablespoons butter, divided
1 1⁄2 pounds tilapia fillets
1⁄2 teaspoon salt
1. Heat the oil in a Dutch oven or deep skillet over medium high. Add the garlic; cook, stirring, 30 seconds. Add the tomatoes, water, wine, oregano and fennel seeds and bring to a boil. Continue boiling 15 minutes, until broth colors and becomes slightly thickened. Reduce heat to simmer. Swirl in the butter, 1 tablespoon at a time, until melted.
2. Season the fish with salt and place in the skillet; spoon some liquid over the fish and gently simmer until fish is cooked through, about 10 minutes. Makes 4 servings.
Nutritional analysis for each serving: 261 calories, 32 g protein, 4 g carbohydrates, 1 g fiber, 11 g fat, 5 g saturated fat, 402 mg sodium
TIP: Boiling fish makes it tough and breaks it down; be sure to gently simmer the tilapia.
SWEET, SALTY AND SPICY GLAZED FLANK STEAK
3 tablespoons hoisin
1 tablespoon ginger or orange marmalade
1⁄4 teaspoon red pepper flakes
1 1⁄2 pounds flank steak, trimmed
1⁄4 teaspoon salt
1⁄8 teaspoon 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.
3. Place the steak on the rack and broil about 3 minutes on each side, or until slightly underdone. Remove steak from oven. Brush the top of the steak with about half the sauce mixture; broil 1 to 2 minutes to set the glaze. Again remove the steak from the oven, turn it over, and brush the top with the remaining glaze; broil until glaze is set and meat is cooked to desired degree of doneness, 1 to 2 more minutes. Makes 4 servings.
Nutritional analysis for each serving: 274 calories, 34 g protein, 9 g carbohydrates, 0 fiber, 11 g fat, 4 g saturated fat, 555 mg sodium
CHICKEN, GREEN BEAN AND PEANUT STIR FRY
1 tablespoon brown sugar
2 tablespoons lower-sodium soy sauce
2 teaspoons fish sauce
2 teaspoons rice vinegar
1 teaspoon sesame oil
1⁄4 teaspoon Asian chili-garlic paste
1 teaspoon cornstarch
2 tablespoons canola oil, divided
1 pound boneless chicken breasts, cut in 1-inch pieces
1 tablespoon minced fresh ginger
3 cloves garlic, minced
1 red pepper, cut in thin strips
8 ounces green beans, cut across in half
1⁄3 cup peanuts
1. Combine the brown sugar, soy sauce, fish sauce, vinegar, sesame oil, chili paste and cornstarch in a small bowl; set aside.
2. Heat 1 tablespoon of the canola in a large nonstick skillet over medium high; add the chicken and cook, stirring occasionally, until cooked through, about 4 minutes. Transfer to a plate.
3. Heat the remaining 1 tablespoon canola oil in the skillet. Add the ginger, garlic, red pepper and green beans; stir-fry 2 minutes until the vegetables are slightly softened. Add the chicken and sauce mixture, bring to a boil and cook, stirring, until the sauce is thickened, about 1 minute. Stir in the peanuts and serve immediately. Makes 4 servings.
Nutritional analysis for each serving: 321 calories, 29 g protein, 15 g carbohydrates, 3 g fiber, 17 fg fat, 2 g saturated fat, 600 mg sodium