Thursday, April 17, 2008

Recipes in English


Yield: 4 servings; 3 ounces scallops + 1 cup pasta= 6
1 tablespoon flour
1/8 teaspoon salt
Pepper to taste
1 pound sea scallops
1 tablespoon olive oil
2 cloves garlic, minced
1 teaspoon minced ginger
1 tablespoon minced green onions
2 teaspoons lemon juice
1 teaspoon cornstarch or arrowroot
2 tablespoon dry white wine
1/4 cup fat-free, reduced-sodium chicken broth
4 cups cooked fettucine

In a zippered plastic bag, combine the flour, salt, and pepper. Lightly
coat each scallop with the flour mixture and put on a plate. In a
skillet over medium-high heat, heat the oil. Add the garlic, ginger, and
green onions and saute for 2 mins. Raise the heat to high and saute the
scallops for 2-3 mins until scallops are browned but tender. Combine
the lemon juice, cornstarch, white wine, and broth. Add to the pan and
cook for 1 min.

Toss the scallops with the cooked fettucine.Nutritional
Info Per Serving (3-oz scallops + 1 cup pasta):Cals: 274, Fat: 6 g, Chol
70 mg, Sod: 269 mg,Carb: 34 g, Dietary Fiber: 2 g, Sugars: 2 g, Protein:
20 g

Fajita Pork and Pasta

main meals
POINTS(r) Value: 8
Servings: 4
Preparation Time: 20 min
Cooking Time: 20 min
Level of Difficulty: Easy

We revamped a classic Mexican dish to make it more family-friendly:
Pasta takes the place of tortillas and everything's cut into
easily-picked up strips.
* 6 oz uncooked whole-wheat pasta, penne recommended
* 2 Tbsp olive oil, divided
* 6 Tbsp fresh lime juice, divided
* 1 tsp ground cumin
* 1 tsp chili powder
* 1/2 tsp garlic powder
* 1 pound lean pork tenderloin, thinly sliced*
* 1 medium yellow pepper(s), sliced into thin strips
* 1 medium sweet red pepper(s), sliced into thin strips
* 1 medium green pepper(s), sliced into thin strips
* 1/3 cup carrot(s), shredded
* 1 medium onion(s), cut into thin wedges
* 4 oz canned green chili peppers, mild, drained, chopped
* 1 medium zucchini, cut in half lengthwise and sliced
* Cook pasta as directed on package; drain, set aside and cover to
keep warm.
* Meanwhile, in a medium bowl, combine 1 tablespoon of oil, 2
tablespoons of lime juice, cumin, chili powder and garlic powder; mix
well. Add pork and toss to coat.
* Heat remaining tablespoon of oil in a 12-inch (or larger)
nonstick skillet over medium-high heat. Add pork mixture; cook,
stirring, until lightly browned, about 2 to 3 minutes. Add sliced
peppers, carrot, onion and chili peppers; cook, stirring, until
vegetables are crisp-tender, about 2 to 3 minutes. Stir in zucchini and
remaining 1/4 cup (4 tablespoons) of lime juice; cover and cook for 2
* Spoon pork and vegetable mixture into a large serving bowl. Add
cooked pasta; stir gently to mix and coat. Yields about 2 1/2 cups per
*Boneless, skinless chicken breast or lean flank steak can be
swapped for the pork, if desired (could affect POINTS values)

Beef Broccoli Bake

1 pound ground beef, 95% lean
1/2 cup chopped onions
2 cups cooked instant rice
10 ounces frozen chopped broccoli, thawed and drained
1 cup shredded reduced fat Cheddar cheese, divided
3/4 teaspoon salt
1/2 teaspoon ground black pepper
8 ounces tomato sauce
1 teaspoon Worcestershire sauce

Preheat oven to 350 degrees.Brown beef and onion in large nonstick
skillet over medium-high heat.Stir in rice, broccoli, 1/2 cup cheese,
salt, pepper, tomato sauce and Worcestershire sauce.Turn into greased
2-quart baking dish; sprinkle with remaining 1/2 cup cheese. Bake for 20
to 25 mins.
Nutrition Info per serving:307 cal., 3g. fat, 3g. fiber
Serves 6

Low Fat Salmon Recipes

Finding delicious low fat salmon recipes has just become easier since you found our website. There are many wonderful low fat salmon recipes that will please your palate plus the palates of your dinner guests or family. This first low fat salmon recipe uses yummy ingredients such as low or non-fat sour cream and low or non-fat mayonnaise to create a delectable creamy salmon recipe that is perfect for any occasion.

For this recipe you will need:
1. 2 pounds of salmon filets,
2. cup of low or non-fat sour cream,
3. 1/3 cup of low or non-fat mayonnaise
4. 2 tablespoons of all purpose flour,
5. 2 tablespoons of lemon juice,
6. 8 ounces of low or non-fat cream cheese,
7. 1 minced clove of garlic,
8. 1/3 cup of your favorite white wine,
9. salt, pepper, and paprika to taste.

Pre-heat your oven to 400 degrees Fahrenheit. Wash the salmon and pat it dry with a paper towel.

Use a non-stick spray such as Pam and spray your 9x13 inch baking dish. Place the salmon filets in the baking dish with the skin down in a single layer. In a medium size bowl, blend together the sour cream, mayonnaise, flour, lemon juice, cream cheese, garlic, and wine until smooth and well blended.

Now, with the back of a spoon spread the mixture over the salmon. Sprinkle with the salt, pepper and paprika to your liking. Do not cover and bake for around 20. You can use a meat thermometer to ensure your salmon is done and not overcooked. The internal temperature should be 140 degrees Fahrenheit. The salmon will still cook once you remove it from the heat source. Do not go by color alone.

You can also prepare low fat salmon recipes on your grill or barbeque and create some wonderful low fat sauces to enhance the flavor of your salmon.
A great sauce to serve along side grilled salmon is a low fat lemon dill sauce.

For this sauce you will need:

1. 2 tablespoons of non-fat mayonnaise,
2. 2 tablespoons of lemon juice,
3. 1 teaspoon of Dijon mustard,
4. teaspoon of dill weed,
5. salt and pepper to taste.

Blend together all ingredients with a wire whisk and refrigerate until ready to serve.***

by Hans Dekker
Hans loves seafood and is author of Seafood Recipes at

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