Blackened Grilled Grouper
This dish is equally delicious
when made with swordfish, fresh tuna, mahi mahi,
amberjack, orange roughy, or any other firm-fleshed fish.
Makes 9 Servings
Ingredients
9 grouper steaks, 5 ounces each
Lemon wedges (garnish)
Coating
1 medium yellow onion, cut in pieces
5 cloves garlic, peeled
1 Tbsp plus 1 1/2 tsp paprika
3/4 tsp ground dried thyme
3/4 tsp ground dried oregano
1/4 tsp ground cayenne pepper
1/4 tsp ground black pepper
1/4 tsp salt
Place all of the coating ingredients
in a food processor or blender, and process until finely ground.
Set aside.
Rinse the fish steaks and pat dry. Rub 2 tsp of the coating on each
side of each steak.
Set aside for 10 minutes. Grill the steaks over
medium heat, covered, for about 5 minutes on each side,
or until the meat is
easily flaked with a fork. Garnish with the lemon wedges, and serve.
POINTS: 3
PER SERVING: 142 Calories, 1.8 g Fat, 0.6 g Fiber, 68 mg Cholesterol, 27 g Protein,
175 mg Sodium
Salsa Burgers
Makes 10 Servings
Ingredients
2 lbs. 96% lean ground beef
1 cup soft bread crumbs
2/3 cup finely chopped onion
1/2 cup prepared salsa
2 tsp chili powder
8 multigrain burger buns
Toppings (optional)
1/4 cup nonfat sour cream
1/2 cup prepared salsa
2 tomatoes, thinly sliced
1 onion, thinly sliced
8 lettuce leaves
1 cup nonfat or reduced-fat shredded Cheddar cheese
Combine the ground beef, bread crumbs,
onion, salsa, and chili powder in a large bowl. Use a potato
masher or
fork to mix the ingredients thoroughly. Gently shape the mixture into
10 (4-inch) patties.
Grill the burgers over medium heat for 7 to 9 minutes
on each side, or until the meat
is thoroughly cooked. (There should be no traces of pink inside.)
Serve each burger on a multigrain bun with your choice of toppings.
POINTS: 5
PER SERVING: 243 Calories, 4.6 g Fat, 2.7 g Fiber, 33 mg Cholesterol, 19 g Protein,
514 mg Sodium
*An alternative
would be to use Turkey Burgers, Garden Burgers or The Original "Boca"
Burger
(vegetarian and my favorite with only 1 point per burger) which would
save on points!
All American Potato Salad
Makes 8 Servings
Ingredients
2 pounds medium-sized red potatoes,
unpeeled
1/3 cup thinly sliced celery
1/3 cup finely chopped onion
1/3 cup grated carrot
1 Tbsp plus 1 1/2 tsp sweet pickle relish
Dressing
1/3 cup nonfat or reduced-fat mayonnaise
1/3 cup nonfat sour cream
2 Tbsp spicy mustard
1/4 tsp ground black pepper
Cut the potatoes into 3/4 "
pieces, and place in a microwave or stove-top steamer. Cover and cook
at
high poweror over medium-high heat for 8 to 10 minutes, or until tender.
Rinse with cool water and drain.
Place the potatoes in a large bowl.
Add the celery, onion, carrot, and relish, and toss gently to mix.
Combine
the dressing ingredients in a small bowl, and stir to mix well. Add the
dressing to the potato
mixture, and toss gently to mix. Cover the salad
and chill for at least 2 hours before serving.
POINTS: 2.5
PER SERVING: 139 Calories, 0.2 g Fat, 2.9 g Fiber, 0 mg Cholesterol, 3.5 g Protein,
185 mg Sodium
Fresh Tomato Salad
To keep the tomatoes bright and
firm, make this salad no more than 2 to 4 hours before serving.
Makes 9 Servings
Ingredients
4 large ripe tomatoes, cut into
wedges
1 medium sweet onion, cut into thin wedges
1 medium green bell pepper, cut into thin strips
Dressing
3 Tbsp red wine vinegar
1 Tbsp sugar
1 Tbsp finely chopped fresh basil
Place the vegetables in a shallow
dish. Combine the dressing ingredients in a small bowl,
and pour over the vegetables. Toss to mix well. Cover the salad
and chill
for several hours, stirring occasionally, before serving.
POINTS: 0.5
PER SERVING: 29 Calories, 0.3 g Fat, 1.3 g Fiber, 0 mg Cholesterol, 0.9 g Protein,
7 mg Sodium
Two-Bean
Salad
Makes 8 Servings
Ingredients
1 1/2 pounds fresh green beans
1 can (1 lb) red kidney beans, drained and rinsed
3/4 cup chopped onion
3/4 cup chopped green bell pepper
Dressing
1/4 cup plus 2 Tbsp red wine vinegar
2 Tbsp sugar
1/4 tsp ground black pepper
1/4 tsp salt
Cut the green beans into 1-inch
pieces, and place in a microwave or stove-top steamer. Cover and
cook
at high power or over medium-high heat for 6 to 8 minutes, or until tender.
Rinse with cool water
and drain. Place the green beans in a large
bowl. Add the kidney beans, onion, and green pepper, and
toss to mix.
Combine the dressing ingredients in a small bowl, and stir to mix well.
Pour the dressing
over the bean mixture, and toss to mix. Cover
the salad and chill for several hours or
overnight, stirring occasionally, before serving.
POINTS: 1
SERVING
SIZE: 3/4 cup
PER SERVING: 81 Calories, 0.3 g Fat, 5 g Fiber, 0 mg Cholesterol, 4.6 g Protein, 38
mg Sodium
Old-Fashioned
Blueberry Cobbler
Makes 8 Servings
Fruit Filling
6 cups fresh or frozen (thawed)
blueberries
3 Tbsp cornstarch
1/3 cup sugar
1 Tbsp frozen orange juice concentrate, thawed
Topping
1/3 cup oat bran
2/3 cup unbleached flour
1/4 cup sugar
1 1/2 tsp baking powder
1/2 cup nonfat buttermilk
1 quart nonfat vanilla ice cream
Coat a 2 1/2 quart casserole dish
with nonstick cooking spray. Combine the filling ingredients in a
medium-sized
bowl, and set aside for 15 minutes to allow the juices to develop. Then
stir gently to
mix well, and transfer to the prepared dish. Combine all
of the topping ingredients except for the
buttermilk in a medium-sized bowl,
and stir to mix well. Add the buttermilk, and stir just until the
dry
ingredients are moistened. Drop heaping tablespoonfuls of the batter onto
the blueberry mixture
to make 8 biscuits. Bake at 375 degrees for about
45 minutes, or until the filling is bubbly and the
topping is golden brown.
If the topping starts to brown too quickly, cover the dish loosely with
aluminum foil during the last 10 minutes of baking. Remove the cobbler
from the oven, and let it
sit for10 minutes. Serve warm, topping each
with a scoop of the nonfat ice cream.
POINTS: 4.5
SERVING
SIZE: 1/8 of Cobbler with scoop of Ice Cream
PER SERVING: 248 Calories, 0.9 g Fat, 3.9 g Fiber, 2 mg Cholesterol, 5.6 g Protein,
137 mg Sodium
Berries and Cream Cake
Makes 8 Servings
Ingredients
1 angel food cake (1 pound)
3 cups nonfat vanilla, strawberry, or blueberry ice cream, slightly softened
1 1/2 cups fresh blueberries
With a serrated knife, cut a 2 inch
deep channel in the top of the angel food cake, leaving 3/8 inch of cake intact
on either side of the channel. Spoon the ice cream evenly into the hollowed-our
channel. Wrap the cake
tightly with aluminum foil or plastic wrap, and
freeze for at least 12 hours. Up to 2 hours before assembling the
dessert,combine the strawberries and blueberries in a large bowl. Cover and chill
until ready to serve.
Place the frozen cake in the center of a 12 inch
round platter. Arrange 2 cups of the fruit mixture over
the top of the
cake to cover the ice cream. Arrange the remaining fruit around the base
of the cake. Let the
cake sit for 5 minutes before slicing and serving,
accompanying each piece of cake with some of the mixed fruit.
POINTS: 3.5
PER SERVING: 188 Calories, 0.4 g Fat, 2 g Fiber, 1 mg Cholesterol, 5.1 g Protein, 160
mg Sodium
|