Scallops w/ Cucumber Salad


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Dry sea scallops have not been treated with sodium tripolyphosphate (STP). They are more flavorful and will brown properly. Too reduce more calories, omit the cashew nuts.
((2 oz = 4 Tbsp of nuts) 1 Tbsp nuts per serving)

Serves 4 Cook Time 45 minutes

Ingredients:
2 medium cucumbers
1/4 c (2 oz) roasted cashews, chopped
2 scallions, sliced thin
2 tsp lemon juice
3 tbsp extra-virgin olive oil
1/4 c flat-leaf parsley, chopped
1/8 tsp salt
1 tsp cumin seeds
2 tbsp serrano chile, minced
1 tsp black pepper
1/2 tsp kosher salt
1-1 1/4 lb dry sea scallops, tough muscle removed

Directions:

  1. Prepare salad: Peel and seed cucumbers; quarter lengthwise and slice 1/4 inch thick. Combine the cucumbers, cashews, scallions, lemon juice, oil, parsley and salt in a large bowl.
  2. Prepare scallops: Toast cumin seeds in a small skillet over medium heat until fragrant, about 1 minute. Transfer to a cutting board and let cool, then coarsely chop. Combine the cumin seeds, chile, pepper and salt in a small bowl. Rinse scallops, pat dry and rub with the spice mixture. Thread the scallops onto four 12-inch skewers.
  3. Preheat grill to medium-high. Oil the grill rack. Grill the scallops until cooked through, about 4 minutes per side. Carefully remove the scallops from the skewers. Serve warm with the cucumber salad.

Nutrition Info (with cashews): calories 300, fat 11g, protein 33g, carbohydrates 11g, sodium 420mg

 

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Chinese Chicken Balls


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Never underestimate the lean protein power of ground chicken. Almost every recipe that calls for ground beef can be substituted with ground chicken (or turkey).

Serves 12 appetizers Time 45 minutes

Ingredients:
2 tbsp red wine vinegar
1 spray cooking spray
1 1/4 tbsp peanut oil
3 cloves garlic, minced
1/4 c fresh ginger root, minced
1 1/2 c fresh mushrooms, finely diced
2 tbsp low-sodium soy sauce
2 tbsp sherry cooking wine
1 1/2 c scallion, chopped
1/2 c cilantro, fresh, minced
2 lb 93% lean ground chicken
1/4 c sugar-free apricot preserves
2 tbsp water
2 tbsp fresh lime juice
1 1/2 tbsp fish sauce
Directions:

  1. Preheat oven to 350°F. Coat a 12-hole muffin tin with cooking spray and set aside.
  2. In a large skillet, warm oil over medium heat. Add garlic; cook, stirring constantly, 1 minute. Add ginger; cook, stirring, for 1 minute more. Add mushrooms; stir to combine and scrape bottom of skillet with a wooden spoon. Add soy sauce and sherry to deglaze skillet; cook, stirring occasionally, about 5 minutes more. Add scallions; cook, stirring, until wilted. Stir in cilantro; turn off heat.
  3. Place chicken in a mixing bowl; add mushroom mixture and combine thoroughly. Fill each muffin hole with about 1/2 cup of chicken mixture shaped into a ball with your hands. Bake until juices bubble up clear, about 35 to 40 minutes.
  4. Meanwhile, to prepare dipping sauce, in a small bowl, combine preserves, water, lime juice and fish sauce.
  5. Serve chicken balls with dipping sauce on the side.

1 ball, 2 tsp sauce
Nutrition Info: calories 135.7, fat 6.8g, protein 15.3g, carbohydrates 4g, sodium 331mg

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Tarragon Tuna Salad


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Tuna salad is a quick low-carb, low-fat snack or lunch option that can be made ahead of  time so you can grab and go.

Serves 4  Cook Time 30

Ingredients:
1/2 c diced red onion
1/3 c reduced-fat mayonnaise
1/4 tsp kosher salt
Freshly ground pepper to taste
2 (6 oz) cans chunk light tuna in water
2 stalks celery, thinly sliced
1/4 c packed chopped fresh tarragon
8 c torn lettuce, or mixed greens
1 container cherry tomatoes, cut in half
1 lemon, cut into 8 wedges

Directions:

  1. Place onion in a small bowl and cover with cold water. Refrigerate for 20 minutes. Drain.
  2. Whisk mayonnaise, salt and pepper in a medium bowl. Add tuna, celery, tarragon and onion; stir to combine. Serve on top of the lettuce (or mixed greens) with tomato and lemon wedges.

Nutrition Info: calories 178.4, fat 5g, protein 22.5g, carbohydrates 7.9g, sodium 459mg

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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