Change of Taste: Wednesday, August 12, 2009

Basil-Lemon Lobster Salad

Some seafood counters now sell precooked lobster meat, making this dish a snap to pull together.

Ingredients

·         1/3 cup hot water

·         1/4 fish bouillon cube

·         1 clove garlic, minced

·         3 tablespoons lemon juice

·         2 tablespoons chopped fresh basil

·         1 1/2 tablespoons extra-virgin olive oil

·         Freshly ground pepper, to taste

·         2 2/3 cups chopped lobster meat, (see Tip)

·         6 cups mixed salad greens

·         Lemon wedges, for garnish

Directions

1. Stir hot water and bouillon in a medium bowl until cube dissolves. Whisk in garlic, lemon juice, basil and oil. Season with pepper. Mix in lobster.

2. Divide salad greens among 4 large plates and spoon lobster salad on top. Serve with lemon wedges.

Nutrition Information

Per serving

Calories: 163

Carbohydrates: 5g

Fat: 6g

Saturated Fat: 1g

Monounsaturated Fat: 4g

Protein: 22g

Cholesterol: 70mg

Dietary Fiber: 2g

Potassium: 642mg

Sodium: 453mg

Nutrition Bonus: Selenium (59% daily value), Vitamin A (48% dv), Vitamin C (32% dv), Folate (27% dv), Zinc (21% dv), Potassium (18% dv).

 

 

Chili-Rubbed    Tilapia with Asparagus and Lemon

Tilapia, a relatively plentiful fish, has the unfortunate reputation of being dull. All it needs is a spice rub, a familiar barbecuing technique that works just as well indoors. You could also use this rub on chicken breasts or toss it with lightly oiled.

Ingredients

·         2 pounds asparagus, tough ends trimmed, cut into 1-inch pieces

·         2 tablespoons chili powder

·         1/2 teaspoon garlic, powder

·         1/2 teaspoon salt, divided

·         1 pound tilapia, Pacific sole or other firm white fish fillets

·         2 tablespoons extra-virgin olive oil

·         3 tablespoons lemon juice

Directions

1. Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool.

2. Combine chili powder, garlic powder and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total. Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes. Serve the asparagus with the fish.

Nutrition Information

Servings: 4

Per serving

Calories: 210

Carbohydrates: 3g

Fat: 10g

Saturated Fat: 1g

Monounsaturated Fat: 1g

Protein: 24g

Cholesterol: 48mg

Dietary Fiber: 4g

Potassium: 645mg

Sodium: 418mg

Nutrition Bonus: Vitamin C (37% daily value), Folate (33% dv), Iron (33% dv), Fiber (24% dv).

 

Five-Spice Turkey and Lettuce Wraps

Based on a popular Chinese dish, these fun wraps also make appealing appetizers for entertaining. Make it a meal: Serve with chile-garlic sauce and rice vinegar for extra zip; toss diced mango and strawberries with lime juice for a quick dessert.

Ingredients

·         1/2 cup water

·         1/2 cup instant brown rice

·         2 teaspoons sesame oil

·         1 pound 93%-lean ground turkey

·         1 tablespoon minced fresh ginger

·         1 large red bell pepper, finely diced

·         1 8-ounce can water chestnuts, rinsed and chopped

·         1/2 cup reduced-sodium chicken broth

·         2 tablespoons hoisin sauce, (see Note)

·         1 teaspoon five-spice powder, (see Note)

·         1/2 teaspoon salt

·         2 heads Boston lettuce, leaves separated

·         1/2 cup chopped fresh herbs, such as cilantro, basil, mint and/or chives

·         1 large carrot, shredded

Directions

1. Bring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook for 5 minutes. Remove from the heat.

2. Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a wooden spoon, until the turkey is cooked through, about 6 minutes. Stir in the cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, five-spice powder and salt; cook until heated through, about 1 minute.

3. To serve, spoon portions of the turkey mixture into lettuce leaves, top with herbs and carrot and roll into wraps.

Nutrition Information

Servings: 4

Per serving

Calories: 285

Carbohydrates: 24g

Fat: 11g

Saturated Fat: 3g

Monounsaturated Fat: 1g

Protein: 26g

Cholesterol: 66mg

Dietary Fiber: 5g

Potassium: 390mg

Sodium: 543mg

Nutrition Bonus: Vitamin A (150% daily value), Vitamin C (140% dv), Iron (25% dv), Folate (20% dv).

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