APPETIZER
GRILLED MANGO
(Garnished with Jalapenos & Cilantro)
3 mangoes (pitted, sliced evenly)
Kosher salt and freshly ground pepper
Cayenne pepper to taste
Extra Virgin Olive Oil (EVOO) for drizzlingThinly sliced jalapeno peppers and fresh cilantro, for topping
Per serving: 107 calories; 0.45g saturated fat; 0g unsaturated fat; 0 g cholesterol; 28g carbs; 0 mg sodium; 0.84g protein.
ENTREE
HALIBUT, TOMATOES, SQUASH, ZUCCHINI, ORANGE & GREEN BELL PEPPER EN PAPILLOTE
Topped with mango tomato salsa
Serves 4
4 -6 oz. skinless halibut fillets
Kosher salt
Freshly ground pepper
1 yellow squash, julienned strips
1 zucchini, julienned strips
1 pint cherry tomatoes
1 small orange bell pepper, julienned strips
1 small green bell pepper, julienned strips
2 whole sprigs fresh thyme
2 tbsp. extra-virgin olive oil
Preheat oven to 375º. Lightly season 4 skinless 6-oz. halibut fillets on both sides with kosher salt and freshly ground black pepper. Cut 4 pieces of parchment paper (12 by 16 inches each) and lay them on a clean work surface. Fold each in half cross wise, making a crease in the middle, then open and lay flat. Cut 1 yellow squash, zucchini, red and orange bell pepper into julienned strips and divide among parchment rectangles, mounding on one side of the fold. Season with salt and pepper. Lay a piece of halibut on top of each pile of squash and bell peppers. Divide a pint of cherry tomatoes (sliced in half, if large) between the four piles and top each pile with 2 whole sprigs fresh thyme. Drizzle each with 2 tbsp extra-virgin olive oil. Starting in one corner, fold each pocket into half moon and seal well. Transfer packets to a rimmed baking sheet, and cook in the oven until parchment puffs up, about 12 to 14 minutes. To serve, place each packet on a plate and cut open with kitchen shears at the table.
Variations: Wild Salmon, Spinach, Lemon and garlic or Chicken breast, potatoes, and leeks.
Per serving: 294 calories; 2g saturated fat; 8g unsaturated fat; 54 mg cholesterol; 6g carb; 255 mg sodium; 37g protein
MANGO AND TOMATO SALSA
1 large mango, medium dice
1/3 cup red onion, medium dice
1 cup (8 oz) red cherry tomatoes, halved
1 cup (8 oz.) yellow cherry tomatoes, halved
1 garlic clove, finely minced
¼ cup freshly chopped cilantro
1 jalapeno pepper, seeded and finely chopped
Juice of 1 lime
Combine mango, red onion, red and yellow cherry tomatoes, garlic, cilantro and jalapeno in a medium bowl. Squeeze lime juice over mixture. Stir well, cover and refrigerate until ready to use.
Per serving: 294 calories; 2 g saturated fat; 8g unsaturated fat; 54 mg cholesterol; 6g carb; 255 mg sodium; 37g protein.
ROASTED SPECIALTY POTATOES WITH HERBS
Serves 4
8 small Red Bliss potatoes
8 small Purple Peruvian potatoes
8 small Yukon Gold potatoes
2 small red bell pepper, julienned strips
2 tbsp. olive oil
1 tbsp chopped parsley
1 tbsp chopped fresh tarragon
1 tbsp. chopped fresh thyme
1 ½ tsp. chopped fresh rosemary
¾ tsp. salt
½ tsp. black pepper
Heat oven to 500°F. Cut potatoes in half. In large saucepan over medium heat, simmer potatoes in 2 inches water about 15 minutes or until tender but not falling apart. Drain well. In flameproof baking dish or large skillet with ovenproof handle, heat oil over medium heat. Add potatoes, parsley, tarragon, thyme, rosemary, salt and pepper; stir or toss briefly to coat potatoes. Place skillet in oven about 5 minutes or until potatoes are golden.
Nutrition: 198 calories; 7g fat; 31g carbohydrates; 0 mg cholesterol; 0mg vitamin C; 3 g fiber; 984 mg sodium; 0mg potassium; 4g protein.
DESSERT
SEARED PINEAPPLE W/ MIXED BERRIES & CANDIED SLIVERED ALMONDS
1 Pineapple peeled, cored, sliced
Salt
Mild Olive Oil
¼ tsp ground cinnamon
2 Tbsp granulated sugar
Preheat grill or grill pan. Remove leaves and base of pineapple and quarter. Remove core and skin and cut quarters into 3 or 4 slices lengthwise. Sprinkle lightly with salt and toss in a bowl with a drizzle of olive oil. In a small bowl, mix cinnamon and sugar; set aside. Grill pineapple slices on both sides until scored and heated through. Remove from grill and sprinkle both sides with sugar mixture. Transfer to a platter.
Optional Fruits to Grill: Mangoes
Serve pineapple slices with mixed berries (strawberries, blackberries, raspberries) and vanilla yogurt or Greek yogurt or frozen vanilla flavored yogurt. Top with all-natural granola or candied slivered almonds.
Per serving: 50 calories; 0g saturated fat; 0g unsaturated fat; 9 mg cholesterol; 14g carbs; 0 mg sodium; 1g protein.
VANILLA POACHED AND GREEK YOGURT
Cook Time: 15 minutes
4 pears (Bosc or Bartlett) peeled, halved and cored
1 cup white wine
¨ø cups granulated sugar
2 strips grapefruit zest
1 split vanilla bean
Optional toppings: Greek yogurt or vanilla yogurt, or natural granola, honey.
Peel, halve and core 4 pears. Put in a shallow dish with 1 cup white wine, 2/3 cup sugar, 2 strips grapefruit zest and 1 split vanilla bean. Cover with plastic wrap; microwave about 10 minutes. Serve the pears with the vanilla syrup; top with whipped cream or vanilla yogurt or Greek yogurt, if desired.
Per serving: 180 calories; 0g saturated fat; 0g unsaturated fat; 0 mg cholesterol; 0 g carbs; 0 mg sodium; 0 g protein
