Swordfish with roasted lemons

Try this amazing grilled Swordfish with roasted lemon...Nice one !

INGREDIENTS

• 2 lemons, quartered, seeds removed
• 1 tablespoon sugar
• 1/4 teaspoon sea salt
• 4 swordfish fillets, each 6 ounces
• 1/2 teaspoon canola oil
• 1/2 teaspoon chopped garlic
• 1/4 cup chopped parsley

Directions

Preheat the oven to 375 F.

In a small bowl, add the lemon wedges, sugar and salt. Toss gently to coat evenly. Place the lemons in a shallow baking dish and cover with aluminum foil. Roast until soft and slightly browned, about 1 hour.

Preheat the broiler (grill). Position the rack 4 inches from the heat source. Lightly coat a baking pan with cooking spray.

Place the swordfish fillets in the prepared baking pan. Brush with canola oil and top with garlic. Broil (grill) until the fish is opaque throughout when tested with a tip of a knife, about 5 minutes on each side.

Transfer the fish to individual plates. Squeeze 1 roasted lemon over each fillet and sprinkle with parsley. Serve with another roasted lemon wedge on the side.

Try this other great recipe : Beef Vegetable Kebabs

Sweet-potato waffles with blueberry syrup

Ingredients

For the syrup

• 1 1/2 cups fresh or frozen blueberries
• 2 tablespoons water, if using fresh berries
• 1 tablespoon fresh lemon juice
• 1 teaspoon grated lemon zest
• 1 tablespoon dark honey
• 3 tablespoons light molasses
• Pinch of ground cloves

• 1/3 cup peeled and diced sweet potato, or 1/4 cup canned pumpkin puree
• 3/4 cup all-purpose (plain) flour
• 1/4 cup whole-wheat (whole-meal) flour
• 1/4 cup cornmeal, preferably stone-ground
• 1 tablespoon baking powder
• 1/2 teaspoon salt
• 1/8 teaspoon ground cinnamon
• 1/8 teaspoon ground ginger
• 1 cup plain soy milk (soya milk)
• 2 tablespoons olive oil
• 1 egg white

Directions

To make the syrup, in a saucepan, combine the blueberries, water (if using), lemon juice and zest, honey, 1 tablespoon of the molasses, and cloves. Bring to a boil over medium-high heat, then reduce the heat to low, cover and simmer until the berries burst and the juices are slightly thickened, about 5 minutes. Frozen berries may take slightly longer to thicken. Set aside and keep warm.

If using sweet potato, bring a small saucepan half full of water to a boil. Add the sweet potato, return to a boil, then reduce the heat to medium-low and simmer until very tender, about 10 minutes. Drain and puree in a food processor or mash with a potato masher until smooth. Set aside. If using pumpkin puree, reserve.

In a small bowl, sift together the flours, cornmeal, baking powder, salt, cinnamon and ginger. In a large bowl, whisk together the soy milk, sweet potato puree, olive oil and the remaining 2 tablespoons molasses. Add the flour mixture and stir just until combined.

Using an electric mixer on high speed, beat the egg white until stiff peaks form. Make sure that the mixing bowl and beaters are spotlessly clean and free of fat. Even a small amount of fat, such as egg yolk or oil, can prevent the egg whites from whipping properly. Once whipped, gently whisk 1/3 of the egg white into the batter to lighten it. Using a rubber spatula, gently fold the remaining egg white into the batter, mixing just until incorporated.

Place a baking sheet in the oven and preheat to 225 F. Preheat a waffle iron. Spoon or ladle about 1/2 cup batter into the waffle iron, depending on the size of the iron. Spread evenly and cook according to the manufacturer's instructions. If the batter thickens, thin with a little soy milk. Transfer the waffle to the baking sheet in the oven to keep warm. Repeat with the remaining batter to make 6 waffles. Serve topped with the syrup. Great taste !

Try this other great recipe : Apple Fennel Slaw

Stuffed chicken breasts

INGREDIENTS

• 3 tablespoons seedless raisins
• 1/2 cup chopped onion
• 1/2 cup chopped celery
• 1/4 teaspoon minced garlic
• 1 bay leaf
• 1 cup chopped and peeled apple
• 2 tablespoons chopped water chestnuts
• 4 large chicken breast halves, with the bones removed, each about 6 ounces
• 2 tablespoons olive oil
• 1 cup fat-free milk
• 1 teaspoon curry powder
• 2 tablespoons all-purpose (plain) flour
• 1 lemon, cut into 4 wedges
  

Directions

Preheat the oven to 425 F. Lightly coat a baking dish with cooking spray.

In a small bowl, add the raisins and cover with warm water. Set aside and allow the raisins to swell.

Spray a large skillet with cooking spray. Add the onions, celery, garlic and bay leaf. Saute until the onions are translucent, about 5 minutes. Remove the bay leaf and add the apples. Cook for another 2 minutes, stirring occasionally.

Drain the raisins and pat with paper towels to remove the excess water. Add the raisins to the apple mixture. Stir in the water chestnuts and remove from heat. Let cool.

Loosen the skin on the chicken breasts. Place the apple-raisin mixture between the skin and breast. In another skillet, heat the olive oil over medium heat. Add the chicken breasts and cook until browned, about 5 minutes on each side.

Transfer the chicken breasts to the prepared baking dish. Cover and bake until a meat thermometer registers 170 F, or about 15 minutes. Remove from the oven.

While the chicken is baking, heat the milk, curry powder and flour over low heat in a saucepan. Stir until the mixture thickens, about 5 minutes. Pour the mixture over the chicken breasts. Cover and return the chicken to the oven and bake another 10 minutes.

Transfer the chicken breasts to warmed individual plates. Spoon the sauce from the baking pan over the chicken and garnish with lemon wedges.

Try this other great recipe : Tuna Pita Pockets

Salad greens with pears, fennel and walnuts

Ingredients

• 6 cups mixed salad greens
• 1 medium fennel bulb, trimmed and thinly sliced
• 2 medium pears, cored, quartered and thinly sliced
• 2 tablespoons Parmesan cheese, grated
• 1/4 cup toasted walnuts, coarsely chopped
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons balsamic vinegar
• Freshly ground black pepper, to taste

Directions

Divide the salad greens onto 6 plates. Scatter the fennel and pear slices over the greens. Sprinkle with Parmesan cheese and walnuts. Drizzle with olive oil and vinegar. Add black pepper, to taste. Serve immediately.

Pork tenderloin with fennel sauce

Try this great healthy recipe....the pork tendeloin !

INGREDIENTS

• 4 pork tenderloin fillets, each 4 ounces
• 2 tablespoons olive oil
• 1 teaspoon fennel seeds
• 1 fennel bulb, cored and thinly sliced
• 1 sweet onion (Vidalia), thinly sliced
• 1/2 cup dry white wine
• 1 can (12 ounces) reduced-sodium chicken broth
• Fennel fronds, for garnish
• Orange slices, for garnish
  

Directions

Place the pork between sheets of wax paper. Pound each with a mallet or roll with a rolling pin until about 1/4-inch thick.

In a heavy, nonstick skillet, heat the oil over medium heat. Add the fennel seeds and stir until fragrant, about 3 minutes. Add the pork and cook until browned, about 3 minutes on each side. Remove the pork from the skillet and cover to keep warm.

Add the fennel and onion slices to the skillet. Saute until tender, about 5 minutes. Remove the vegetables from the skillet and cover to keep warm.

Add the wine and chicken broth to the skillet. Boil over high heat until reduced in half. Return the pork to the skillet, cover and cook over low heat for 5 minutes. Remove the cover and add the fennel and onion mixture. Cover and cook another 2 minutes. Serve on warmed plates garnished with fennel fronds and orange slices. Great taste of tenderloin..!

Try this other great recipe : roasted-red-pepper-and-chicken-wrap

Pasta with grilled chicken, white beans and mushrooms

Ingredients

• 2 boneless, skinless chicken breasts, each 4 ounces
• 1 tablespoon olive oil
• 1/2 cup chopped white onion
• 1 cup sliced mushrooms
• 1 cup white beans, cooked
• 2 tablespoons chopped garlic
• 1/4 cup chopped fresh basil
• 12 ounces uncooked rotelle pasta
• 1/4 cup Parmesan cheese
• Ground black pepper, to taste
  

Directions

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Grill or broil the chicken until browned and just cooked through, about 5 minutes each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.

In a large, nonstick frying pan, heat the olive oil over medium heat. Add the onions and mushrooms and saute until tender, about 5 minutes. Stir in the white beans, garlic, basil and grilled chicken strips. Keep warm.

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

Return the pasta to the pot and add the chicken mixture. Toss to mix evenly.

Divide the pasta among the plates. Garnish each with 1 tablespoon Parmesan cheese and black pepper. Serve immediately

Pasta primavera

Ingredients

• 1/2 cup broccoli florets (small tips)
• 1/2 cup sliced mushrooms
• 1/2 cup sliced zucchini or yellow squash
• 1/2 cup sliced red or green peppers
• 1/2 cup fresh or frozen peas
• 1 tablespoon extra-virgin olive oil
• 2 garlic cloves, minced
• 1 teaspoon butter
• 1 cup evaporated fat-free milk
• 3/4 cup freshly grated Parmesan cheese
• 16 ounces thin pasta (angel-hair or spaghetti)
• 1/3 cup finely chopped fresh parsley
  

Directions

In a large pot fitted with a steamer basket, bring about 1 inch of water to boil. Add the broccoli, mushrooms, zucchini, peppers and peas. Cover and steam until tender-crisp, about 10 minutes. Remove from the pot.

In large saucepan, heat the olive oil and garlic over medium-high heat. Add the steamed vegetables and stir or shake to coat the vegetables with the garlic and oil. Remove from heat but keep warm.

In another large saucepan, heat the butter, evaporated milk and Parmesan cheese. Stir over moderate heat until somewhat thickened and heated through. Stir continuously and don't scald. Remove from heat but keep warm.

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), about 10 to 12 minutes, or according to package directions. Drain the pasta thoroughly.

Divide the pasta evenly among individual plates. Top with vegetables and pour the sauce over the vegetables and pasta. Garnish with fresh parsley and serve immediately