Artichoke & Wild Salmon Eggs Benedict

Artichoke & Wild Salmon Eggs Benedict
By Kelley Herring


Boost your body's antioxidant defenses with this Benedict breakfast! The production of eggs benedict glutathione -- your body's master antioxidant and detoxifier -- is manufactured by your liver given the right ingredients, including sulfur-containing amino acids and selenium.1 This delicious dish provides 51% of your daily requirement for selenium, plus those sulfur-containing aminos from the organic eggs.

Time To Table: 30 minutes
Serves: 4

Excellent Source of: Fiber, Iron, Magnesium, Potassium, Protein, Selenium, Zinc, Vitamin A, Vitamin B12, Vitamin C, Folate, Riboflavin
Good Source of: Calcium, Niacin
Preferences: Gluten-Free, Low Sugar

Ingredients
1 ounce organic cream cheese
8 medium organic artichoke bottoms, drained
2 ounces wild smoked salmon
6 large organic omega-3 eggs
4 large organic egg whites
4 tsp. organic extra virgin olive oil
2 Tbsp. organic plain yogurt
2 tsp. organic lemon juice
3 tsp. fresh oregano, chopped

Preparation
Preheat oven to 425°F. Toss artichoke bottoms with 2 teaspoons olive oil and 2 teaspoons oregano. Place them top-side down on half of a large baking sheet. Roast until the artichokes are just beginning to brown, about 12 to 14 minutes. Meanwhile, whisk yogurt, lemon juice and 1 teaspoon water in a small bowl until smooth. Set aside. In a large bowl, beat eggs and whites. Heat the remaining 2 teaspoons oil in a large nonstick skillet (preferably ceramic or porcelain enamel) over medium-high heat. Add the eggs and cook, folding and stirring frequently with a heatproof rubber spatula until almost set, about 2 minutes. Remove from the heat and fold in cream cheese and the remaining 1 teaspoon oregano. To serve, divide the artichoke bottoms among 4 plates. Top each artichoke with equal portions scrambled egg, smoked salmon and creamy lemon sauce. Garnish with oregano sprigs if desired.

Nutrition Information
323 calories, 15 g fat, 5 g saturated fat, 6 g monounsaturated fat, 2 g polyunsaturated fat, 0 g trans fat, 329 mg cholesterol, 537 mg sodium, 29 g carbohydrate, 1 g sugar, 14 grams fiber, 25 g protein

Reference

1. Gladyshev VN. Selenoproteins and selenoproteomes. In: Hatfield DL, Berry MJ, Gladyshev VN, eds. Selenium: Its molecular biology and role in human health. 2nd ed. New York: Springer; 2006:99-114.

Glazed Ostrich Tenderloin

Glazed Ostrich Tenderloin
By Kelley Herring

Haven't tried ostrich? Don't wait any longer! This amazingly delicious, nutrient-dense food has the texture of lean beef, is ultra low in fat, and packed with protein. In fact, one serving of this easy and elegant dish provides a whopping 43 grams of muscle building, blood-sugar balancing, organic protein. Serve with my recipe for Horseradish Smashers and a fresh green salad.

Serves: 10
Time to Table: 3 hours (Active Time: 30 minutes)

Benefits
Excellent source of iron, potassium, protein, selenium, zinc, vitamin B6, vitamin B12, niacin, riboflavin
Good source of magnesium
Preferences: Gluten-Free, Low Carb, Low Sugar, High Protein

Ingredients
4 lb organic, free range ostrich tenderloin
1/4 cup organic tamari
2 tbsp. organic garlic, minced
1 tbsp. organic ginger, minced
2 tbsp. freshly ground black pepper
2 tsp. organic grapeseed oil
6 cups organic chicken broth
1/2 tsp. thyme

Preparation
First, place chicken broth, thyme and 1 Tbsp. garlic in a pot and cook over medium heat until reduced by three quarters to make a demi-glace. Marinate ostrich in tamari mixed with garlic, ginger, pepper and oil for up to 2 hours. On a hot grill with lid down, sear ostrich for 2 minutes on each side. Ostrich will be almost cooked. Remove and cool.

Slice ostrich into 1/4" medallions. Arrange half of the medallions in the pan and immediately turn them, starting with the first one placed. When all are turned, pour half the demi-glace over pan and remove ostrich to platter. Cover loosely and place in warm oven. Repeat with balance of medallions. Serve immediately.

Nutrition Information
263 Calories, 4 g Carbohydrate,143 mg Cholesterol, 8 g Total Fat, 0 g Fiber, 43 g Protein, 533 mg Sodium, 0 g Sugars, 2 g Saturated fat, 0 trans Fat,3 g Monounsaturated fats, 2 g Polyunsaturated fats

Hot Spinach Dip

Hot Spinach Dip

By Laura LaValle, RD, LD

Spinach dipThis dip is a wonderful twist on a traditional recipe. The added chicken makes it higher in hunger-satisfying protein, while the water chestnuts add a great crunch. This is a great dip to offer your guests this holiday season. Try it out!

Time to table: 45 minutes

Serves: 12

Healing Nutrient Spotlight:
Excellent Source of vitamin A
Good source of vitamin C, calcium, niacin, vitamin B6, folate, manganese
Wheat, Dairy, and Egg Free

Ingredients*

1 10-oz. package frozen spinach, thawed, drained, and chopped
1 cup water chestnuts, chopped
2 3-oz. cooked chicken breasts, chopped (about 2 cups)
2 garlic cloves, minced or pressed
1/2 cup chopped onion
1 10-oz. package Vegan Gourmet brand mozzarella cheese
1 cup Follow Your Heart brand Grapeseed Oil Veganaise
1 tsp. liquid smoke flavoring (choose a gluten-free version and one that's been scrubbed and filtered to remove impurities; or you can add a few pieces of crumbled, pre-cooked nitrite-free bacon for a wonderful smoky flavor)

*Choose organic ingredients for optimal nutrition

Preparation

Preheat oven to 350°F. Combine spinach, water chestnuts, chicken, mayonnaise, cheese, onions, garlic, and liquid smoke in a large bowl. Mix well. Spoon mixture into a shallow glass baking dish. Bake for 30 minutes or until dip is bubbly and the edges turn golden brown. Serve with rice crackers, tortilla chips, or veggies.

Nutrition

225 calories, 6 g protein, 5 g carbohydrates, 20 g fat, 2 g saturated fat, 4 g monounsaturated fat, 2 g polyunsaturated fat, 12 mg cholesterol, .6 g sugar,
2.4 g fiber, 1840 IU vitamin A, 2.06 mg niacin, .17 mg pantothenic acid, .13 mg vitamin B-6, 30 mcg folate, 6 mg vitamin C, 65 mg calcium, .7 mg iron,19 mg magnesium, .20 mg manganese, 125 mg potassium, 4.35 mcg selenium,
240 mg sodium, .26 mg zinc

Thanksgiving Turkey -- More Than Just Delicious

Thanksgiving Turkey -- More Than Just Delicious

By Jackie Silver

LegThanksgiving is right around the corner, so let's talk turkey. Most people already know that turkey is an excellent source of protein, but did you also know that turkey is a good source of cancer-preventive selenium?1 Selenium is an essential component of several major metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems and immune function.

Selenium has been shown to induce DNA repair2 and synthesis in damaged cells, inhibit the growth of cancer cells and rev up the self-destruct sequence the body uses to eliminate worn out or abnormal cells. But that's not all...

Vitamin B6 is an important vitamin present in turkey, as well as niacin, which plays a role in maintaining good cholesterol.3 B6 is needed for more than 100 enzymes involved in protein metabolism, according to the National Institutes of Health.4 It's also essential for red blood cell metabolism and for the proper function of your nervous and immune systems. So, even if your eyes glazed over from all that scientific mumbo jumbo, you can rest assured that your body and your taste buds will enjoy your Thanksgiving turkey!

Have you ever cooked your turkey to the USDA-recommended5 165 degrees and found that it's still pink next to the bone? It may simply be a very young turkey. Its immature bones may allow hemoglobin to leach into the meat, but it's still safe to eat.6 Here's another quick tip: don't cook your turkey with the dressing stuffed inside -- you may be risking a case of food poisoning.7 Instead, try this original recipe, cooked separately, as an Aging Backwards side dish.

Original Thanksgiving Recipe: Aging Backwards Stuffing with Cranberry

1 package store-bought, flavored stuffing
2 stalks celery, chopped
1 onion, chopped
3 tablespoons of Brazil nuts, chopped (good source of selenium)
1/4 cup dried cranberries
1 cup hot water

Pour hot water over dried cranberries and set aside. Sauté celery and onion until soft. Prepare stuffing mix per package directions and add sautéed celery, onions, chopped Brazil nuts and plumped cranberries. Spoon mixture into casserole dish and bake at 350 degrees for 15 minutes. Serve a small portion as a side to turkey. Remember, portion control is conducive to Aging Backwards.

Here's why cranberry stuffing is a great choice for your Thanksgiving turkey. The medical and health community recognizes antioxidants as premier disease fighters, and cranberries have been shown to contain more antioxidants than 19 commonly eaten fruits. According to a recent study, these antioxidants may play a role in helping to prevent certain cancers and heart disease.8

References

1. http://www.cancerproject.org/protective_foods/selenium.php
2. http://jnci.oxfordjournals.org/cgi/content/full/95/2/98
3. http://www.sciencedaily.com/releases/2008/06/080605150904.htm
4. http://ods.od.nih.gov/factsheets/vitaminb6.asp
5. http://www.fsis.usda.gov/Fact_Sheets/
6. http://www.urbanext.uiuc.edu/Turkey/faqs.html
7. http://news.bbc.co.uk/2/hi/health/1715751.stm
8. http://www.cranberryinstitute.org/news/PR/PR062001.htm

Grass Fed Beef & Guinness Stew

Grass Fed Beef & Guinness Stew
By Kelley Herring

Want to lose a few pounds? Think zinc. Research shows 68% of diets contain less than two-thirds of the RDA for zinc. When your body is deficient in zinc, your insulin response decreases and metabolic rate drops, which means your body is more prone to store calories as fat. A single serving of this comfort food classic provides more than 40% of the daily value for this metabolism-revving mineral.

Time To Table: 1 1/2 hours
Serves: 6

The Benefits
Excellent Source of: Protein, Selenium, Zinc, Vitamin A, Vitamin B12, Niacin
Good Source of: Fiber, Iron, Potassium, Vitamin C, Omega-3 fats
Preferences: No Gluten

Ingredients
2 cups chopped organic onions
4 cloves organic garlic, smashed
4 tsp chopped fresh sage
2 tsp arrowroot
1/4 tsp Celtic sea salt
1/2 tsp freshly ground black pepper
1 tbsp organic unsalted butter
1 pound boneless organic grass-fed beef chuck roast
2 Tbsp organic tomato paste
3 medium organic carrots
12 oz Guinness Stout beer (1 pint)
2 cups organic beef broth

Preparation

Cut beef and carrots into 1 1/2 inch chunks. Heat oil in heavy large pot over medium-high heat. Sprinkle beef with salt and pepper. Working in batches, add to pot and sauté until browned, about 8 minutes per batch. Transfer to bowl. Add onions, garlic, and sage to pot; sprinkle with salt and pepper. Reduce heat to medium; sauté until onions begin to soften, about 5 minutes. Add tomato paste and arrowroot; stir 1 minute. Add beer; stir until thick and smooth, scraping up browned bits, about 2 minutes. Add broth, then beef with any juices; bring to simmer. Cover partially, reduce heat to medium-low and simmer 45 minutes. Add carrots; simmer partially covered until beef and carrots are tender, stirring occasionally, about 45 minutes.

Nutrition
319 calories, 16 grams fat, 7 grams saturated fat, 7 grams monounsaturated fat, 1 g polyunsaturated fat, 63 mg cholesterol, 272 mg sodium, 14 g carbohydrate, 5 g sugar, 3 grams fiber, 25 g protein

Festive Fall Salad

Festive Fall Salad
By Laura LaValle, RD, LD

This vibrant fall salad features vegetables that reach their peak of flavor in cool fall weather. While your guests savor the rich medley of Mediterranean-inspired flavors and textures, they'll also get a healthy dose of immune-boosting, cold-fighting vitamin C.

Time to table: 30 minutes
Serves: 8
Healing Nutrient Spotlight:
Excellent source of vitamin A and vitamin C
Good source of vitamin B-12 and manganese

Ingredients*

Dressing:
1/4 cup lemon juice
1/4 cup olive oil
1/2 tsp. sea salt
1/4 tsp. cracked black pepper
1/4 tsp. ground fennel seed (optional)

Salad:
3 beets, steamed or roasted
1 T. red wine vinegar
1 fennel bulb, chopped
2 medium oranges
6 cups mixed field greens and/or watercress, coarsely chopped
1 small head radicchio, thinly sliced
1/4 cup thinly sliced red onion
16 halved and pitted kalamata olives
1/4 cup pine nuts

*Choose organic ingredients for optimal nutrition.

Preparation

In a medium sized bowl, whisk together salad dressing ingredients and set aside.
Steam or roast beets for 30 minutes or until fork-tender. Cool, peel off skin, and cut into cubes. Toss with vinegar in small bowl and set aside. Cut fennel lengthwise and then each half into thin slices. Cut peel from oranges over bowl containing fennel, allowing extra juice to drip into bowl. Separate orange sections from pith and cut into small pieces. Add oranges to fennel and chill. Combine greens and onion on a large platter. Top with fennel and oranges, beets, olives, and pine nuts. Drizzle salad dressing over each portion. Serve extra dressing on the side.

Nutrition

140 calories, 11 g total fat, 1 g saturated fat, 6 g monounsaturated fat, 2 g polyunsaturated fat, 10 g carbohydrate, 3 g fiber, 5 g sugar, 3 g protein, 1435 IU vitamin A, .08 mg thiamin, .05 mg riboflavin, .52 mg niacin, .07 mg vitamin B-6, .68 mg vitamin B-12, 40 mcg folate, 30 mg vitamin C, 55 mg calcium, 25 mg magnesium, 315 mg potassium, 235 mg sodium, .93 mg iron, .12 mg copper, .38 mg zinc, .35 mg manganese, 1.21 mcg selenium

Low-Calorie Holiday Recipes

Low-Calorie Holiday Recipes
How to make high-taste, low-cal holiday fare.
By Heather Hatfield

FeatureReviewed by Kathleen M. Zelman, MPH, RD, LDA typical holiday meal can mean a disaster for your diet, with an average calorie count of more than 2,500 for every festive spread you indulge in. Given that 3,500 calories equals one extra pound of weight, a few over-the-top meals, in theory, could turn into a few extra lines on the scale. Is all the merrymaking really worth a serious case of snug-fitting clothes and the winter-weight blues?

This year, a holiday meal makeover is definitely in order, meaning it’s time to deck the kitchen with healthier ingredients and lower-cal treats. With visions of skim milk, egg substitutes, pomegranate seeds, and a sprinkle of cinnamon dancing in your head, the trick is to pack in the flavor and pull out the fat -- so you can enjoy all of the tasty treats the season has to offer, without the guilt and gratuitous calories.

WebMD offers these yuletide alternatives to some traditional appetizers, drinks, and dessert. (We’ll leave the main dish to you -- since you already know to eat just the white meat on the bird and go easy on the stuffing and gravy, right?) So, this holiday, focus more on giving thanks and wrapping presents and less on the needle on the scale.

Low-Calorie Holiday Drinks
Eggnog

Eggnog is a minefield of calories -- from the heavy cream to the sugar to its main ingredient, eggs. Weighing in at around 340 calories per cup, with 19 grams of fat, this is one holiday drink that’s better left at the bar -- unless you make some serious changes. First, skip the heavy cream and use skim milk and fat-free half-and-half instead. Egg substitutes are just as good as the real deal, and a single packet of artificial sweetener can add all the flavor of a teaspoon of calorie-heavy sugar. And, since you’ve carved off the calories in all the right places -- down to about 60 calories per serving -- feel free to add 1/4 cup of brandy or rum for a little kick, or spice it up naturally with a shaving of fresh nutmeg.

Makes 4 servings

1 1/2 cups skim milk
1/2 cup fat-free half-and-half
1/2 cup pasteurized egg substitute
1 tsp vanilla
1 packet artificial sweetener
1/4 cup brandy or rum (optional)
Nutmeg (for garnish)

Combine all ingredients in a shaker or blender, or whisk to blend. Serve cold or over ice and garnish with nutmeg.

Per serving (without brandy): 64 calories, 7 g protein, 8 g carbohydrate, 0.5 g fat, 0.3 g saturated fat, 3 mg cholesterol, 0 g fiber, 144 mg sodium. Calories from fat: 7%.



Wine Spritzer

This colorful holiday cocktail is the perfect way to make merry without packing on the pounds. Start with just a splash of wine in lieu of a whole glass and add a dash of healthy pomegranate or cranberry juice, both of which are nutrient-heavy and calorie-light. Finally, throw in a touch of soda or sparkling water for a little pop.

Makes 1 serving

1/2 cup white wine
1/4 cup pomegranate or
cranberry juice
1/4 cup club soda or
sparkling water
Garnish with lime wedge

Per serving: 50 calories, 0.3 g protein, 12 g carbohydrate, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 0 g fiber, 13 mg sodium. Calories from fat: 0%

Crabmeat Spread

A picture-perfect addition to any holiday spread, this crabmeat pomegranate dip is low in calories compared with the typical veggie dip. Light mayo is the only ingredient that adds a few fat calories; otherwise this holiday appetizer is protein-packed and full of flavor.

Makes 16 appetizer servings

8 oz lump crabmeat, drained and shell pieces removed
4 tbsp light mayonnaise
1 tbsp finely chopped green scallion tops or chives
1 tbsp fresh lime or lemon juice
Assorted crudités (red pepper strips, cucumber slices, and carrot sticks)
1/2 cup pomegranate seeds

Mix crabmeat with mayonnaise, scallions, and lime juice. Mound crabmeat mixture in the center of a platter and sprinkle with pomegranate seeds. Arrange colorful vegetables around the plate.

Per serving: 26 calories, 3 g protein, 0.4 g carbohydrate, 1.4 g fat, 0.2 g



Stuffed Figs

Pigs in a blanket are a holiday no-no, laden with 6 grams of fat and not a lot of nutritional value per each bite-sized portion. Stuffed figs (the figs replace the pigs) wrapped in prosciutto are delicious and nutritious -- cutting the calorie count down to 85 and the fat grams almost in half.

Makes 12 appetizer servings

12 large fresh figs (mission or any other fresh variety)
2 oz goat cheese
2 oz thinly sliced prosciutto, cut into 12 strips
2–3 oz balsamic vinegar
Cooking spray

Preheat oven to 400 degrees. Cut figs in half but not all the way through. Stuff the fig with a small scoop of goat cheese and press gently to seal. Wrap stuffed fig in a strip of prosciutto to secure cheese, tuck ends of prosciutto under fig. Place figs on a baking sheet coated with cooking spray. Drizzle balsamic vinegar over each fig. Bake figs 8 to 10 minutes; serve warm.

Per serving: 93 calories, 3.5 g protein, 14 g carbohydrate, 2.5 g fat, 1.4 g saturated fat, 9 mg cholesterol,
2 g fiber, 145 mg sodium. Calories from fat: 26%.

Low-Calorie Desserts
Apple Crisp

What’s a holiday feast without a little apple pie? It may be an age-old tradition on your table come November and December, but there’s a slimmer way to do it. While it’s not exactly lean cuisine, this crisp is certainly a step in the right direction, especially if you use a no-trans fat margarine and a sugar substitute, in lieu of the real thing. Topping out at around 220 calories and 8 grams of fat, this dessert is a big nutritional improvement with almost no sacrifice in taste.

Makes 8 servings

Topping:
1/2 cup walnuts
1/2 cup oats
1/2 cup whole-wheat flour
3 tbsp brown sugar
1/4 tsp ground cinnamon
3 tbsp no-trans fat margarine
Filling:
4 cups cored and thinly sliced apples (pippin and Granny Smith work well), firmly packed
1/4 cup sugar (or substitute 2 tbsp Splenda)
1 tsp apple pie spice
2 tbsp unbleached flour

Preheat oven to 375°. Coat a 9x9-inch baking dish, 9-inch cake pan, or deep-dish pie plate with canola cooking spray. Toast the walnuts by spreading on a pie plate and heating in oven until fragrant (about 7 minutes). Chop the nuts medium-fine.

Combine the oats, flour, brown sugar, and cinnamon in a mixing bowl. Cut margarine into the mixture until the topping resembles small peas or until crumbly. Add the chopped nuts and mix well. (The topping can be prepared up to a week ahead and refrigerated.).

Put the sliced apples in a large bowl. Add the sugar (or Splenda) and apple pie spice to a 1-cup measure, then pour over the apples and toss. Sprinkle flour over the apples and mix gently. Pour the mixture into the prepared baking dish. Spoon the topping over the apples, pressing down lightly. Place the dish on a baking sheet to catch any overflow. Bake on the center rack of oven until the topping is golden brown and the juices have thickened slightly, about 35-45 minutes.

Per serving (using Take Control margarine): 214 calories, 3 g protein, 33 g carbohydrate, 8 g fat, 1.3 g saturated fat, 0 mg cholesterol, 2.5 g fiber, 33.5 mg sodium. Calories from fat: 34%.

Crispy Baked Fish

Crispy Baked Fish
By Laura LaValle, RD, LD

Fish is still a Friday-night favorite is countless homes across the world. This tasty and versatile recipe can be served as traditional filets or as fish sticks with a dipping sauce. Either way, it is an appetizing heart-friendly recipe.

Serves: 4
Time to Table: 30 minutes

Healing Nutrient Spotlight
Excellent source of niacin, vitamin B-12, magnesium, selenium
Good source of vitamin B-6

Ingredients*
1/4 cup cornflake crumbs (or any gluten-free bread crumbs)
1/2 tsp. Italian seasoning
Salt and pepper, fresh ground, to taste
1 pound fish fillets (cod, halibut, red snapper), cut into 4 inch servings

*Select organic ingredients for optimum nutrition.

Preparation
Preheat oven to 450°. Using a paper towel, smear a little coconut oil around to coat your pan or baking sheet. Mix the crumbs, Italian seasoning, and salt and pepper together on a plate or in a bowl. Roll the fish fillets in the seasoned crumbs to coat well, place on your baking sheet, and bake until fish flakes easily (usually about 10 to 14 minutes depending on the thickness of the fish).

The fish can also be cut into 1 1/2 to 2 inch sized strips and you have homemade fish sticks, which are great served with a homemade dipping sauce (just mix mayonnaise with a little bit of pickle relish or lemon juice and a little hot sauce). Delicious, and so much better than most frozen fish stick products!!

Note: Pre-made breadcrumbs made from cornflakes are available in most grocery stores; gluten-free versions are always available at Whole Foods Market and are sometimes available in grocery stores that have a natural foods or gluten-free section. Breadcrumbs are really easy to make; if you have some rice crackers or a box of cereal around, just throw a half a cup or so in your food processor or Magic Bullet, and whirl it up for a few seconds until the pieces are finely ground.

Nutrition
140 calories, 3 g total fat, 1 g monounsaturated fat, 1 g polyunsaturated fat, 35 mg cholesterol, 3 g carbohydrate, 0 g fiber, 1 g sugar, 25 g protein, 175 IU vitamin A, .07 mg thiamin, 6.6 mg niacin, .09 mg riboflavin, .37 mg pantothenic acid, .39 mg vitamin B6, 1.34 mcg vitamin B-12, 14 mcg folate, 1.44 IU vitamin E, 55 mg calcium, 95 mg magnesium, 175 mg sodium, 510 mg potassium, 1 mg iron, 40 mcg selenium, .5 mg zinc

Chicken Breasts with Leeks and Pine Nuts

Chicken Breasts with Leeks and Pine Nuts
By Kelley Herring

This delicious Mediterranean-inspired chicken dish is a snap to prepare and makes for an elegant presentation. But it's not just good looks without substance. By providing more than 50% of the daily value for vitamin B6, this gourmet delight can help reduce harmful levels of homocysteine -- an amino acid in your blood that increases the risk for heart attack and stroke.1

Time To Table: 45 minutes
Serves: 4

The Benefits
Excellent source of: Magnesium, Protein, Selenium, Vitamin A, Vitamin B6, Niacin
Good source of: Iron, Potassium, Zinc, Vitamin C, Folate, Omega-3
Preferences: Low Sodium, Gluten Free

Ingredients
1 1/2 cups organic chicken broth
1 Tbsp organic extra-virgin olive oil
1 cup dry white wine
2 breasts organic chicken, halved with skin
2 whole organic shallots, thinly sliced
2 whole medium organic leeks, white and tender green parts
1 tbsp cold unsalted organic butter
3 tbsp pine nuts

Preparation
Preheat the oven to 300°. In a skillet, toast the pine nuts over moderately high heat, stirring, until golden brown, 2 minutes. Transfer to a small plate. In the same skillet, heat the oil. Season the chicken breasts with salt and pepper (to taste) and add them to the skillet skin side down. Cook, turning once and pressing with a spatula, until browned on both sides, about 6 minutes.

Transfer the chicken breasts to a large rimmed baking sheet and bake in the oven until just white throughout, about 20 minutes. Meanwhile, add the leeks and shallots to the skillet and cook over moderately low heat, stirring, until softened, 7 minutes. Add the wine, increase the heat to high and boil until reduced by half, about 3 minutes. Add the broth and boil until reduced to 1/2 cup, about 10 minutes. Off the heat, add in the butter 1 tablespoon at a time. Transfer the chicken to plates. Pour the sauce over, garnish with the pine nuts, and serve.

Nutrition Information
336 calories, 15 grams fat, 4 grams saturated fat, 6 grams monounsaturated fat, 4 g polyunsaturated fat, 76 mg cholesterol, 125 mg sodium, 14 g carbohydrate, 2 g sugar, 2 grams fiber, 32 g protein

Bison Steak with Horseradish Sauce

Bison Steak with Horseradish Sauce
By Laura LaValle, RD, LD

There is nothing like a delicious red meat with horseradish sauce for a pleasing taste combination. Try this old favorite using the new and popular red meat alternative, bison. As an alternative to conventionally raised beef, bison is lower in fat and cholesterol and even though grass-fed, it is not wild tasting, but has a very pleasing rich flavor.

Serves: 4
(A serving equals one bison steak plus one tablespoon horseradish sauce.)

Healing Nutrient Spotlight
Excellent source of iron, zinc, selenium
Good source of riboflavin, niacin, magnesium

Ingredients*
4 6- to 7-oz. bison filets
1 T. grapeseed oil
Grilling seasoning -- choose any favorite
Horseradish Sauce
1/2 c organic mayonnaise
1/4 c fresh parsley, chopped
1 T. prepared white horseradish

*Select organic ingredients for optimum nutrition.

Preparation
Bison meat is very lean. For leaner meats like this you'll get better results cooking at lower temperatures and cooking a little longer. Mix the oil and grilling seasoning together and rub into filets. If you have time, it is good to let the meat marinate in the oil and seasonings for 30 minutes or so. Sear the filets first, then lower the heat and cook to desired doneness.

To prepare the horseradish sauce, in a small bowl stir together mayonnaise, parsley, and horseradish. Season with your favorite salt and pepper, if desired.

Nutrition
360 calories, 20 g total fat, 3 g saturated fat, 2 g monounsaturated fat, 3 g polyunsaturated fat, 130 mg cholesterol, 0 g carbohydrate, 45 g protein, 100 IU vitamin A, 4 mg niacin, .2 mg riboflavin, 4 mcg folate, 5 mg iron, 700 mg potassium, 180 mg sodium, 50 mg magnesium, 54 mcg selenium, 6 mg zinc, .2 mg copper

Let's make Healthy Muffins!

Make Me Some Muffins!
Try these recipes for an easy, versatile treat that Mom (and everyone else) will love.

What can you make in one bowl, with using any electrical device or sharp cutlery? Muffins! What can be whipped up in less than 10 minutes and ready to serve 20 minutes after that? Muffins! What never gets boring because there are so many possible flavors and combinations to behold? Muffins!

Muffins are one of the most versatile breads in America, and the simple fact is, people love them. What's not to like? If you don't like banana, choose another type of muffin. If you want fiber, use whole wheat, oats, or bran in your muffins. If you don't have blueberries, stir in raspberries or any other chopped fruit. If you don't want nuts, leave them out.

Muffins are members of the "quick bread" family because they use baking powder or baking soda to add air bubbles (instead of yeast) and, well, because they're quick to make. Anyone can make muffins; they don't require candy thermometers, double boilers, or sifters.

All that means they're perfect for little ones wanting to make mom breakfast in bed (say, on Mother's Day) with a dad or a grandparent supervising. To personalize the muffins, add her favorite fruit and nuts. If mom likes coffee, try the Mocha Chip Muffins below. If she goes bananas for bananas, make the Banana Coconut Macadamia Muffins. If her favorite cookie is oatmeal-raisin, try the Oatmeal Raisin Cookie Muffins.

Muffins fit perfectly into an on-the-go lifestyle, too. Make a batch of muffins over the weekend; pop them into the freezer in a zip-lock bag, and you're a microwave minute away from breakfast or a snack.

Of course, I can't talk about any food without mentioning ways to make it healthy. Here again, muffins score big with potential. Because you're creating air bubbles with baking powder, instead of by whipping the fatty ingredient with sugar (as you do with a cookie or pound cake), you can add the fatty ingredient in liquid form. That means you can use canola oil instead of margarine or butter. Right away, this makes your muffin lower in saturated fat and higher in two "smart" fats: monounsaturated fat and plant omega-3s.

Here are some other tips for making healthful muffins:

Use a "smart" fat when possible (like canola oil or Take Control margarine)
Use a minimum of fat - say, 2 to 3 tablespoons of oil or 4 tablespoons of less-fat margarine -- per 12-muffin recipe.
Reduce the sugar, or substitute Splenda sweetener for a third or a half of the sugar.
Substitute whole-wheat flour for half the white flour
Use higher omega-3 eggs. If the recipe calls for two eggs, you may use one egg and 2 egg whites, or one egg and 1/4 cup egg substitute.
Add nutrient-rich ingredients, like bananas, shredded carrots, nuts, fruit, ground flaxseed, etc.

And now for those recipes …

Lemon-Blueberry Corn Muffins

Journal as: 1 small muffin

Bake the batter in a nonstick mini angel food pan (or similar) for a pretty presentation. This is a great way to work some fruit, whole grains, and plant omega-3 fatty acids (from canola oil) into your morning.

1/2 cup unbleached white flour
1/2 cup whole-wheat flour
1 cup yellow cornmeal (finely ground works best)
1/3 cup granulated sugar
1/3 cup Splenda (or other sugar alternative for baking)
1 tablespoons baking powder
1/2 teaspoon salt
Zest from 1 lemon, finely chopped (about 1 1/2 teaspoon)
1/4 cup canola oil
4 tablespoons lemon juice
1/4 cup fat-free sour cream
3/4 cup fat-free half-and-half or low-fat milk
1 large egg
1/4 cup egg substitute
2 cups frozen or fresh blueberries


Preheat oven to 400 degrees. Line 15 muffin cups with paper or foil liners.
Whisk together the flours, cornmeal, sugar, Splenda, baking powder, salt and lemon zest in a large bowl.
Add canola oil, fat-free half-and-half, egg and egg substitute to a large mixing bowl and beat on medium until well blended. Gradually add flour mixture to the batter in the mixing bowl, while beating on low speed, until just combined.
Gently stir in blueberries and spoon batter into prepared muffin cups using a 1/4-cup-measuring cup. Bake until a tester inserted in center of largest muffin comes out clean (about 18 minutes).
Yield: around 15 muffins

Per muffin: 145 calories, 4 g protein, 23 g carbohydrates, 4.4 g fat, .4 g saturated fat, 15 mg cholesterol, 2 g fiber, 198 mg sodium. Calories from fat: 27%.

Oatmeal Raisin Cookie Muffins
Journal as: 1 small muffin

1 cup old-fashioned rolled oats
1 cup low-fat buttermilk
1 large egg (higher omega-3 if available), beaten lightly
1/4 cup dark brown sugar, packed
1/4 cup lite pancake syrup
1 teaspoon vanilla extract
1/4 cup canola oil
1/2 cup whole-wheat flour
1/2 cup unbleached white flour
1/2 teaspoon salt
1 teaspoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
2/3 cup raisins


Add oats and buttermilk to large mixing bowl. Let stand for 1 hour.
Preheat oven to 400 degrees. Line 12 muffin cups with paper or foil liners.
Add egg, brown sugar, syrup, vanilla, and canola oil to oat mixture in mixing bowl. Stir until just combined.
In another large bowl, whisk together flours, salt, baking powder, cinnamon, and baking soda. Stir into oat mixture until just combined. Fold in raisins.
Spoon batter into prepared muffin cups using a 1/4-cup measuring cup and bake until golden (about 20 minutes).
Yield: 12 muffins

Per muffin: 165 calories, 4 g protein, 26 g carbohydrate, 6 g fat, .6 g saturated fat, 18 mg cholesterol, 2 g fiber, 229 mg sodium. Calories from fat: 30%.


Banana Coconut-Macadamia Muffins

Journal as: 1 small muffin

3/4 cup whole-wheat flour
3/4 cup unbleached white flour
1 1/2 teaspoons baking soda
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
1 1/4 cups mashed ripe bananas (about 3 large)
1/3 cup Splenda (or other sugar alternative for baking)
1/3 cup dark brown sugar, packed
3 tablespoons cup canola oil
1/2 cup + 1 tablespoon low-fat milk or fat-free half-and-half
1 large egg (higher omega-3 if available)
1/2 cup coarsely chopped roasted or toasted macadamia nuts
1/2 cup flaked or shredded coconut


Preheat oven to 350 degrees. Line 12 muffin cups with paper or foil liners.
Whisk whole wheat and white flours, baking soda, salt, and nutmeg together in a large mixing bowl; set aside.
Add bananas, Splenda and brown sugar, canola oil, milk, and egg to another large mixing bowl and beat or stir until completely blended. Pour banana mixture into the dry ingredients in mixing bowl and stir until just combined.
Fold in macadamia nuts and coconut. Fill each muffin cup using a 1/4-cup measuring cup. Bake until muffins are golden brown and tester inserted in center comes out clean (about 25 minutes).
Yield: 12 muffins

Per muffin: 194 calories, 4 g protein, 26 g carbohydrate, 9 g fat, 2 g saturated fat, 18 mg cholesterol, 2.2 g fiber, 222 mg sodium. Calories from fat: 42%.

Mocha Chip Muffins (with pecans)
Journal as: 1 small muffin

1/4 cup hot water
4 tablespoons instant decaf coffee (or 1 tablespoon instant espresso powder)
1/2 cup low-fat buttermilk
3 tablespoons canola oil
1/3 cup fat-free sour cream
1 large egg (higher omega-3 type, if available)
1/4 cup egg substitute
1 teaspoon vanilla extract
1 cup unbleached white flour
3/4 cup whole-wheat flour
1/2 cup Splenda (or other sugar alternative for baking)
1/2 cup dark brown sugar, packed
3 tablespoons unsweetened cocoa powder
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1/2 cup milk or semisweet chocolate chips or chunks
1/2 cup coarsely chopped pecans or pecan pieces, toasted (about 3 ounces)


Preheat oven to 375 degrees. Line muffin pan with paper liners.
Stir hot water and instant coffee together in a large mixing bowl. Add buttermilk, canola oil, fat-free sour cream, egg and egg substitute, and vanilla. Whisk until well blended.
Add flours, Splenda, brown sugar, cocoa, baking powder, baking soda, and salt to another large bowl and whisk to blend well. Stir in the buttermilk mixture, stirring only until just combined. Mix in chocolate chips and pecans.
Spoon the batter into the prepared muffin cups using a 1/4-cup measuring cup. Bake until tester comes out clean (about 25 minutes).
Yield: 12 muffins

Per muffin: 206 calories, 5 g protein, 27 g carbohydrate, 9 g fat, 2 g saturated fat, 18 mg cholesterol, 2.5 g fiber, 355 mg sodium. Calories from fat: 38%.

Wild Mushroom and Goat Cheese Omelets

Wild Mushroom and Goat Cheese Omelets
By Kelley Herring

Boost your health and your mood with earthy wild mushrooms, farm-fresh eggs, and sweet, piquant goat cheese. In addition to these omelets offering an excellent source of protein, vitamin A, and selenium, they're also high in riboflavin -- an important B vitamin that plays a role in cognition and may help alleviate depression.1

Time To Table: 30 minutes
Serves: 4

The Benefits

Excellent source of protein, selenium, vitamin A, riboflavin
Good source of calcium, iron, zinc, vitamin B12, folate
Low carb, gluten-free

Ingredients
8 large organic, omega-3 eggs
2 whole organic shallots, chopped
4 ounces organic goat cheese, crumbled
4 ounces organic gourmet shiitake mushroom mix, sliced
3 Tbsp unsalted organic butter

Preparation

Preheat the oven to 225°. In a large skillet, melt 1 teaspoon of the butter. Add the shiitake and cook over medium high heat, stirring until golden, about 5 minutes. Add the shallots and cook, stirring, until softened, about 2 minutes. Keep warm.

Crack 2 eggs into a medium bowl, season with salt and pepper and beat with a whisk. In a 10-inch, nonstick skillet, melt 1/2 tablespoon of the butter. Whisk the eggs again and add them to the skillet. Cook over moderately high heat, lifting the edges with a spatula to allow the uncooked eggs to seep underneath, until the bottom of the omelet is golden and the top is nearly set, about 4 minutes.

Spoon one-fourth of the filling down the center of the omelet and sprinkle with one-fourth of the goat cheese. Using a rubber spatula, fold the sides over the filling to enclose it completely. Slide the omelet onto a large heatproof plate and cut it in half; serve immediately or transfer it to the oven to keep warm. Repeat with the remaining butter, eggs and filling to make 3 more omelets. Serve at once.

Nutrition Information
374.57 kcal Calories, 7 g Carbohydrate, 475.65 mg Cholesterol, 29.93 g Total Fat, 1.01 g Fiber, 20.21 g Protein, 289.56 mg Sodium, 1.57 g Sugars, 16.18 g Saturated fat, 0 trans Fat, 8.7 g Monounsaturated fat, 2.04 g Polyunsaturated fat

Reference

Medline Plus - Riboflavin. http://www.nlm.nih.gov/medlineplus/druginfo/natural/patient-riboflavin.html

Citrus & Herb Salad

Citrus & Herb Salad
Kelley Herring

Feed your face with a healthy salad. Providing close to 100% of the recommended daily dose of age-defying, collagen-boosting vitamin C, this sumptuous summer treat is also ripe with naringenin -- a naturally occurring flavonone in oranges that may help shield skin from UV rays.1

Time To Table: 10 minutes
Serves: 4

The Benefits

Excellent source of vitamin A, vitamin C, folate
Good source of fiber, iron, magnesium, potassium
Healing nutrients: lutein, zeaxanthin, naringenin
Low sodium, gluten free

Ingredients

8 cups fresh organic baby spinach
2 whole organic oranges
12 leaves fresh organic peppermint

Preparation

Peel oranges and slice each into eight slices. Chop eight of the peppermint leaves and mix with fresh spinach. Divide greens mixture among four serving dishes. Top each with four orange slices and one mint leaf in the center. Try drizzling with an organic Lemon Poppyseed Vinaigrette or Raspberry Vinaigrette. Serve.

Nutrition Information

46.69 kcal Calories, 10.32 g Carbohydrate, 0 mg Cholesterol, 0.34 g Total Fat, 3.13 g Fiber, 2.44 g Protein, 48.33 mg Sodium, 6.38 g Sugars, 0.06 g Saturated Fat, 0 trans Fat, 0.02 g Monounsaturated Fats, 0.13 g Polyunsaturated Fat

Reference

El-Mahdy, M. A. et al., Photochemistry and Photobiology 2007 Dec 15 [Epub ahead of print].

Orange Ginger Salmon

Orange-Ginger Salmon

This very flavorful marinade would work equally well with other types of fish steak (such as tuna), or with chicken or pork.

1/4 cup orange marmalade
2 tablespoons reduced-sodium soy sauce
2 tablespoons balsamic vinegar
1 tablespoon grated fresh ginger
1 tablespoon dark sesame oil
1 clove garlic, minced
1/4 teaspoon salt
1/4 teaspoon pepper
4 salmon steaks (6 ounces each)

1. In nonaluminum pan, combine marmalade, soy sauce, vinegar, ginger, sesame oil, garlic, salt, and pepper. Add salmon, turning to coat. Set aside to marinate at room temperature for at least 20 minutes or up to 2 hours in the refrigerator.
2. Preheat broiler. Lift salmon from marinade, transfer to a broiler pan and spoon marinade over fish. Broil 6 inches from heat for 3 to 4 minutes per side or until cooked through.

Nutritional Information

Per serving: 334 calories, 14g total fat, 2.2g saturated fat, 5g monounsaturated fat, 5.8g polyunsaturated fat, 0.1g dietary fiber, 34g protein, 16g carbohydrate, 94mg cholesterol, 500mg sodium.

Good source of: niacin, potassium, riboflavin, selenium, thiamin, vitamin B6, vitamin B12.

Lasagnette

Lasagnette

Big, fat lasagna's skinny, little brother

Sometimes the solution to a recipe makeover comes from adjusting your thinking about the dish, not simply removing the fattening things. Take lasagna, for example. If you start with a standard, old-fashioned lasagna, like the recipe that was sent to us by Tim Brody of Port Washington, NY, your first temptation might be to use nonfat cheeses to carve away some of the 39 grams of Fat in each serving. But, frankly, we find this type of recipe repair produces a dish that's not worth eating. Wouldn't it be better to preserve the flavors and textures of the original, and just reduce the total amount of food a wee bit? The Italians seem to understand better the idea of having pasta in more modest portions, because they have a lasagna-type dish called lasagnette, which is a smaller version of a lasagna (it's got only two layers of pasta instead of the usual three). So, we took Tim's original recipe and cut it back to create a lasagnette. While we were up, we also made some modest fat-reducing changes: the beef became lean turkey breast and the full-fat mozzarella became part-skim. If you turn this into a vegetarian lasagna, you make an even greater fat savings, getting a serving down to only 9 grams.

PER SERVING BEFORE AFTER

Calories 678 298
Dietary fiber (g) 4 3.6
Total fat (g) 39 12
Saturated fat (g) 19 5.3
Cholesterol (mg) 127 53
Sodium (mg) 1994 606


The Ingredients
2 teaspoons olive oil 1 medium onion, finely chopped 2 cloves garlic, minced 8 ounces lean ground turkey breast 1 can (28 ounces) no-salt-added crushed tomatoes 1/2 teaspoon salt 1/3 cup fresh basil, finely chopped 6 lasagna noodles (4-1/2 ounces) 6 ounces (3/4 cup) part-skim ricotta cheese 4 tablespoons grated Parmesan cheese 4 ounces part-skim mozzarella cheese, shredded

1. In large nonstick saucepan, heat oil over low heat. Add onion, garlic and cook, stirring frequently, for 7 minutes or until onion is soft. Add turkey and cook, stirring, 3 minutes or until turkey is no longer pink.
2. Add tomatoes, salt, and cayenne and bring to a boil. Reduce to a simmer and cook 7 to 10 minutes until flavors have come together and sauce is lightly thickened. Remove from heat; stir in basil.

3. Preheat oven to 350°F. Meanwhile, in large pot of boiling water, cook lasagna noodles according to package directions until al dente. Drain.

4. In large bowl, stir together ricotta and 2 tablespoons of Parmesan. Spread 1/2 cup of sauce over bottom of a 9- x 13-inch glass baking dish. Arrange 3 lasagna noodles on top. Spread ricotta mixture over. Sprinkle half the mozzarella over. Top with 1-1/2 cups of remaining sauce.

5. Top with 3 remaining lasagna noodles, sauce, mozzarella, and remaining 2 tablespoons Parmesan. Bake 20 minutes or until set and piping hot.

Makes 6 servings

Per serving: 298 calories, 12g total fat, 5.3g saturated fat, 4.3g monounsaturated fat, 1.4g polyunsaturated fat, 3.6g dietary fiber, 21g Protein, 28g carbohydrate, 53mg cholesterol, 606mg sodium.
Good source of: calcium, lycopene, selenium.

Author: the Healing Kitchen staff
Date Published: 5/8/2000
Date Reviewed: 9/25/2008


Recipes

Artichoke and Cheese Dip

Artichoke and Cheese Dip

Even people trying to adhere to a wheat- and dairy-free diet can enjoy this classic dip. Look for goat or sheep’s milk versions of your favorite hard cheese and a soy version of your cream cheese. When you pair the dip with gluten-free crackers or organic whole grain tortilla chips, you are off and running.

Time to table: 20 minutes

Serves: 12

Healing Nutrient Spotlight

A source of vitamin A, vitamin C, folate, magnesium, and manganese

Ingredients*

2 garlic cloves, minced
1 green onion, finely chopped
1 1/2 oz grated Pecorino Romano (sheep’s milk) or Caprino Romano (goat’s milk) cheese
1/3 cup organic mayonnaise
1/4 cup soy or goat’s milk cream cheese
1 tbsp fresh lemon juice
1/4 tsp crushed red pepper
12 oz canned or frozen artichoke hearts, chopped

*Choose organic ingredients for optimal nutrition.

Preparation

Preheat oven to 400°. Place minced garlic and chopped onion in a mixing bowl. Add grated cheese, mayo, cream cheese, lemon juice, and red pepper. Stir with a fork until all ingredients are well blended. Add artichoke hearts and blend well. Spoon mixture into a gratin or small casserole dish coated with non-stick spray. Bake for 15 minutes or until bubbly. Serve with tortilla chips, or for a lower carb version, on celery or other veggies.

Nutrition

95 calories, 7 g total fat, 1 g saturated fat, 1 g polyunsaturated fat, 5 mg cholesterol, 4 g carbohydrate, 2 g fiber, 1 g sugar, 3 g protein, 140 IU vitamin A, 15 mcg folate, 4 mg vitamin C, 15 mg calcium, 17 mg magnesium, 120 mg potassium, 150 mg sodium

Buffalo Burritos

Buffalo Burritos

Indulge in traditional Mexican flavor with none of the guilt! These quick burritos are an excellent source of fiber, protein and zinc plus a good source of eight more health-promoting nutrients. And because buffalo graze on grass, it’s naturally high in conjugated-linoleic acid (CLA) — a healthy fat that promotes lean muscle mass and may help to protect against several types of cancer.1

Time to Table: 20 minutes

Serves: 8

The Benefits

Excellent source of protein, zinc, and fiber
Good source of iron, potassium, selenium, vitamin A, vitamin B12, vitamin C, niacin, and riboflavin

Ingredients

1/2 cup organic avocado, chopped
1/2 cup chopped organic sweet onion, chopped
1 cup organic salsa
1 lb. ground organic buffalo meat (try Maverick Ranch)
8 Tumaro’s Green Onion Tortillas
1/3 cup organic sour cream
1 cup spring water
2 cups shredded organic Romaine lettuce
2 tsp. organic taco seasoning (try Simply Organic Southwest Taco Seasoning)

Preparation

In a large skillet add spring water, ground buffalo and seasoning. Break up the meat and stir to mix seasoning. Turn heat to medium-high and cover. Cook 15 minutes, stirring, until meat is cooked through. Meanwhile, warm tortillas if desired. Place 2 ounces of ground buffalo on each of the 8 tortillas, top with Romaine, onion, avocado, salsa and sour cream. Serve.

Healthy Recipes

Grilled Halibut Kabobs with Avocado Salsa

This fish dish is a dream come true for the gourmand, the nutritionist, and the environmentalist alike. Created with eco-friendly Pacific halibut, these kabobs have a laundry list of nutritional attributes, including offering an excellent source of magnesium and omega-3, two key nutrients that help to keep blood sugar stable.1
Time to Table: 20 minutes

Serves: 8

The Benefits

Excellent source of magnesium, protein, selenium, niacin, omega-3Good source of potassium, vitamin A, vitamin B12Low carb, low sodium, gluten free

Ingredients

1 whole organic jalapeno pepper, seeded and diced

32 ounces Pacific halibut, cut into 1-inch cubes

1 Tbsp organic chili powder

4 Tbsp organic Italian salad dressing (gluten-free)

1 whole large organic tomato, diced

1/2 slice organic red onion, diced

4 Tbsp organic lime juice

2 Tbsp fresh cilantro, minced

3 cloves organic garlic, crushed

1/2 medium organic avocado, diced

Preparation

First, prepare salsa. Add half the lime juice, half the crushed garlic, jalapeno pepper, and onion to a mixing bowl. Add the avocado, tomato, and cilantro; toss gently, trying not to mash the avocado. Refrigerate.

Next, prepare the kabobs. Mix the chili powder, salad dressing, remaining lime juice, and remaining crushed garlic in a bowl. Toss and lightly rub the Alaska halibut cubes with the chili mixture and let marinate, at least 20 minutes or up to 1 hour.

Place 5-6 halibut cubes on each of the 8 skewers. Cook the kabobs on a lightly oiled, medium-hot grill, turning until the juices run clear (approximately 8-15 minutes). Place 1 skewer on each of eight serving plates; remove the halibut cubes from the skewer. Divide the salsa among the eight plates and serve.

Nutrition Information

156.87 kcal Calories, 3.88 g Carbohydrate, 35.91 mg Cholesterol, 4.78 g Total Fat, 1.43 g Fiber, 23.99 g Protein, 115.51 mg Sodium, 0.95 g Sugars, 0.63 mg Zinc, 0.69 g Saturated fat, 0 trans Fat, 2.15 g Monounsaturated fat, 1.22 g Polyunsaturated fat