lucky♣plate

Lighter Fish Po' Boy

Ciabatta rolls
Romaine lettuce, shredded
1 cup yellow cornmeal
1/4 teaspoon cayenne pepper
3 large egg whites
1 pd. catfish or tilapia filets
Vegetable oil cooking spray
1/2 cup 0-fat plain Greek yogurt
3 tablespoons coarsely chopped garlic-dill pickles
2 tablespoons stone-ground mustard
1 tablespoon brine-packed capers, drained, rinsed, and chopped
1 scallion, finely chopped

Make the remoulade: Stir together all ingredients; refrigerate for 20 minutes. Meanwhile, preheat oven to 400 degrees. Bake cornmeal on a rimmed baking sheet, stirring halfway through, until pale gold, 10 to 12 minutes. (It may begin to smoke!) Let cool. Transfer to a bowl; stir in cayenne. Heat baking sheet on lower rack of oven for 5 minutes. Meanwhile, whisk whites until frothy but still loose, 1 to 1 1/2 minutes. Add fish, and mix to coat completely. Dredge each oyster in cornmeal mixture, shaking off any excess; transfer to a plate. Generously coat fish with cooking spray. Line warmed baking sheet with parchment. Transfer fish to sheet. Coat generously with cooking spray. Bake until cooked through and just turning golden brown; transfer to a plate. Assemble sandwich with remoulade, fish and lettuce.

Variation on a Martha Stewart recipe: Oyster Po' Boys

Mac n Cheese n Cauliflower

2.5 C skim milk
4 tablespoons light cream cheese
3 T flour
1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 teaspoon garlic powder
Dash or two of cayenne pepper
2.5 C shredded light cheese mix (e.g., cheddar and jack)
1/2 C shredded Pecorino Romano cheese
1 t Dijon mustard
8 cups cooked whole-wheat pasta (I prefer shells)
Chopped cauliflower (about a medium head), cooked (but not mushy)
Panko breadcrumbs
Spray oil

Preheat oven to 350 degrees. In a medium saucepan, combine milk, cream cheese, flour, salt, pepper, garlic powder and cayenne. Cook over medium-high heat, stirring, until mixture comes to a slow boil, 5 to 7 minutes. Remove pan from heat; stir in remaining cheeses and mustard until cheese melts. In a baking dish sprayed with oil, toss pasta with cauliflower; pour cheese mixture over top and stir together. Sprinkle bread crumbs on top and spray with some oil spray. Cook until heated through and bubbly. Yum.

By: K2

Grits & Greens Casserole

4 slices bacon, chopped
2 teaspoons extra-virgin olive oil
1 small onion, diced
4 cloves garlic, minced
2 cups reduced-sodium chicken broth or vegetable broth, divided
1/4 teaspoon salt
16 cups chopped collard greens or kale, stems removed (about 1 large bunch, 1 1/2-2 pounds)
2 cups water, plus more as needed
1 cup grits, not instant (I made more, about 2 C.)
3/4 cup shredded extra-sharp Cheddar cheese, divided (used light)
1/4 cup prepared salsa
1 large egg, lightly beaten (used 2)

Preheat oven to 400°F. Coat an 8-inch-square baking dish with cooking spray. Place bacon in a large Dutch oven. Cook over medium heat, stirring often, until crispy, 4 to 6 minutes. Remove with a slotted spoon to a paper towel-lined plate to drain. Pour off the bacon fat. Return the pot to medium-low heat; add oil, onion and garlic and cook, stirring often, until fragrant and starting to brown in spots, 2 to 8 minutes (cooking time will be quicker if you started with bacon). Add 1 cup broth and salt; bring to a boil over high heat. Add collards (or kale); stir until wilted down to about one-third the volume and bright green, 1 to 2 minutes. Cover, reduce heat to medium-low and simmer, stirring occasionally, until tender, 18 to 20 minutes. Adjust heat during cooking to maintain a simmer, and add water, 1/4 cup at a time, if the pan seems dry.

Meanwhile, bring 2 cups water and the remaining 1 cup broth to a boil in a large saucepan. Pour in grits in a steady stream, whisking constantly. Bring to a simmer, whisking constantly. Reduce heat to medium-low and cook, whisking often, until thick, about 5 minutes. Combine 1/2 cup cheese, salsa and egg in a small bowl. Remove the grits from the heat and quickly stir in the cheese mixture until combined. Working quickly, spread about half the grits in the prepared baking dish. Top with greens, spreading evenly. Spread the remaining grits over the greens. Sprinkle with the remaining 1/4 cup cheese and the reserved bacon (if using). Bake the casserole until hot and bubbling, about 20 minutes. Let stand for about 10 minutes before serving.
 
Per serving : 226 Calories; 8 g Fat; 3 g Sat; 2 g Mono; 50 mg Cholesterol; 31 g Carbohydrates; 11 g Protein; 4 g Fiber; 473 mg Sodium; 335 mg Potassium

From: Eating Well

6 servings, about 1 cup each | Active Time: 50 minutes | Total Time: 1 1/4 hours

Ingredients

• 4 slices bacon, chopped (optional)
• 2 teaspoons extra-virgin olive oil
• 1 small onion, diced
• 4 cloves garlic, minced
• 2 cups reduced-sodium chicken broth or vegetable broth, divided
• 1/4 teaspoon salt
• 16 cups chopped collard greens or kale, stems removed (about 1 large bunch, 1 1/2-2 pounds)
• 2 cups water, plus more as needed
• 1 cup grits (not instant)
• 3/4 cup shredded extra-sharp Cheddar cheese, divided
• 1/4 cup prepared salsa
• 1 large egg, lightly beaten

Preparation

1. Preheat oven to 400°F. Coat an 8-inch-square baking dish with cooking spray.
2. Place bacon (if using) in a large Dutch oven. Cook over medium heat, stirring often, until crispy, 4 to 6 minutes. Remove with a slotted spoon to a paper towel-lined plate to drain. Pour off the bacon fat.
3. Return the pot to medium-low heat; add oil, onion and garlic and cook, stirring often, until fragrant and starting to brown in spots, 2 to 8 minutes (cooking time will be quicker if you started with bacon). Add 1 cup broth and salt; bring to a boil over high heat. Add collards (or kale); stir until wilted down to about one-third the volume and bright green, 1 to 2 minutes. Cover, reduce heat to medium-low and simmer, stirring occasionally, until tender, 18 to 20 minutes. Adjust heat during cooking to maintain a simmer, and add water, 1/4 cup at a time, if the pan seems dry.
4. Meanwhile, bring 2 cups water and the remaining 1 cup broth to a boil in a large saucepan. Pour in grits in a steady stream, whisking constantly. Bring to a simmer, whisking constantly. Reduce heat to medium-low and cook, whisking often, until thick, about 5 minutes. Combine 1/2 cup cheese, salsa and egg in a small bowl. Remove the grits from the heat and quickly stir in the cheese mixture until combined.
5. Working quickly, spread about half the grits in the prepared baking dish. Top with greens, spreading evenly. Spread the remaining grits over the greens. Sprinkle with the remaining 1/4 cup cheese and the reserved bacon (if using).
6. Bake the casserole until hot and bubbling, about 20 minutes. Let stand for about 10 minutes before serving.

Nutrition

Per serving :226 Calories; 8 g Fat; 3 g Sat; 2 g Mono; 50 mg Cholesterol; 31 g Carbohydrates; 11 g Protein; 4 g Fiber; 473 mg Sodium; 335 mg Potassium

Poached Eggs in Tomato Sauce with Chickpeas and Feta

2 T olive oil (original used 1/4 C)
1 medium onion, finely chopped
4 garlic cloves, coarsely chopped
2 jalapeños, seeded, finely chopped
1 15-ounce can chickpeas, drained
2 teaspoons Hungarian sweet paprika
1 teaspoon ground cumin
1 28-ounce can whole peeled tomatoes, crushed by hand, juices reserved
Kosher salt and freshly ground black pepper
1 cup coarsely crumbled feta
8 large eggs
1 tablespoon chopped flat-leaf parsley
1 tablespoon chopped fresh cilantro
Warm pita bread
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Preheat oven to 425°F. Heat oil in a large ovenproof skillet over medium-high heat. Add onion, garlic, and jalapeños; cook, stirring occasionally, until onion is soft, about 8 minutes. Add chickpeas, paprika, and cumin and cook for 2 minutes longer.

Add crushed tomatoes and their juices. Bring to a boil, reduce heat to medium-low, and simmer, stirring occasionally, until sauce thickens slightly, about 15 minutes. Season to taste with salt and pepper. Sprinkle feta evenly over sauce. Crack eggs one at a time and place over sauce, spacing evenly apart. Transfer skillet to oven and bake until whites are just set but yolks are still runny, 5–8 minutes. Garnish with parsley and cilantro. Serve with pita for dipping.

Nutritional InformationPer serving: 358 calories, 22 g fat, 22 g carbohydrates

From: Bon Appetit

Hot and Sour Mushroom, Cabbage, and Rice Soup

1 tablespoon canola oil
3 jalapeno peppers, diced
6 cloves garlic, minced
1 small lump ginger, grated
1 1/2 cups cremini mushrooms, washed and sliced
1/2 C dried porcini soaked in 1 C hot water; chop when soft and reserve liquid (I added this)
1 lime, zest and juice
8 cups broth — turkey, chicken, or vegetable
1/2 cup jasmine rice (I used 1 C)
Soy sauce
1/2 head green cabbage, cut in half and shaved thin (used pre-shredded)
Chili garlic sauce, to serve

Heat the oil in a large heavy pot or Dutch oven over medium heat. Add the diced peppers, garlic, and ginger and cook for about five minutes or until fragrant and slightly softened. Add the mushrooms and cook for another ten minutes over medium heat, or until mushrooms are browned.

Add the lime zest, porcini liquid and broth and bring to a simmer. Add the rice, cover, and simmer for about 20 minutes or until the rice is just barely soft. Add the shaved cabbage, lime juice, and soy sauce to taste and simmer for another few minutes or until cabbage is hot.

Serve with chili or chili garlic sauce.

Original from: The Kitchn

Thai Style Soup with Tofu

1 tablespoon olive oil
3 cloves minced garlic
1-3T garlic chili paste (depends on how hot you like it)
1-2 (13.5-ounce) cans light coconut milk
4 cups low sodium vegetable broth
1/4 cup fresh lime juice
2T grated fresh ginger
2 tablespoons lower-sodium soy sauce
2 cups thinly sliced carrot
2 cups cut green beans
1 package water-packed firm tofu, drained and cut into small cubes
3/4 cup chopped cilantro leaves

Heat oil in a pot over medium-high heat. Add garlic to pot; sauté 30 seconds or until lightly browned. Add chili paste; sauté 1 minute, stirring constantly. Stir in coconut milk, broth, juice, ginger, and soy sauce. Reduce heat to low; cover and simmer for about 20 minutes. Add carrot and beans, and cook until vegetables are crisp-tender. Add tofu and cook 5 minutes. Garnish with cilantro leaves.

Modified from a Cooking Light recipe. Original: 224 calories; 14g fat; 3g fiber

Fennel Gratin

    5 medium fennel bulbs
    2 teaspoons extra-virgin olive oil
    2 cloves garlic, very finely chopped
    1 cup reduced-sodium chicken broth, or vegetable broth
    1 tablespoon lemon juice
    1 tablespoon anise-flavored liqueur, such as Pernod or ouzo (optional)
    1/4 teaspoon salt
    1/4 teaspoon freshly ground pepper
    1/2 cup freshly grated Parmesan cheese
    1 cup fresh breadcrumbs

Preheat oven to 400°F. Coat a 1 1/2-quart gratin dish or other shallow baking dish with cooking spray. Trim off stalks and tough outer layers from fennel. Cut the bulbs in half lengthwise. Then cut each half into 4 wedges. Heat oil in a large nonstick skillet over medium-high heat. Add the fennel and cook, stirring occasionally, until it begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for about 1 minute more. Pour in broth, lemon juice and anise liqueur (if using); cook, stirring occasionally, until the liquid is reduced by half, 4 to 5 minutes. Season with salt and pepper and transfer to the prepared dish. Bake, uncovered, until the fennel is very tender, about 45 minutes. Combine Parmesan and breadcrumbs; sprinkle over the fennel. Bake until the top is golden, about 10 minutes longer.

From: Eating Well

6 servings: 150 calories, 4g fat, 6g fiber

Open-Face Tomato-Basil Sandwiches

1 1/2 cups packed fresh basil leaves
1 1/2 Tbs. grated Parmesan cheese
1 1/2 Tbs. olive oil
1 clove garlic, minced (about 1 tsp.)
3 Tbs. nonfat plain yogurt
4 English muffins, split
1 large ripe tomato, thinly sliced

Blend basil, Parmesan cheese, olive oil and garlic in food processor until well combined. Add yogurt, and process until smooth. Season with salt and pepper. Preheat broiler. Place muffins on baking sheet. Broil 1 to 2 minutes, or until lightly toasted. Spread each half with basil mixture, and top with several tomato slices. (I added a little parmesan cheese on top.) Broil 1 to 2 minutes, or until heated through.

From: Vegetarian Times

Calories 203; Total Fat 7g; Fiber 2g

Insalata Caprese-ish

Romaine lettuce, chopped
Big bunch basil, chiffonade
Sundried tomatoes (no oil), sliced
Bacon, diced
Shredded mozzarella

Put together in a salad bowl.

Dressing:
White wine vinegar
Dijon mustard
Greek yogurt
Salt
1 clove garlic, minced
A little bit of olive oil

Mix together and put on salad.

By: K2

Sun-Dried Tomato Tapenade Crostini

2 cups boiling water
1 cup sun-dried tomatoes, packed without oil (about 3 ounces)
1/2 cup kalamata olives, pitted
2 tablespoons dried basil
2 tablespoons fresh lemon juice
1 garlic clove, minced
2 teaspoons olive oil
72 (1/2-inch-thick) slices diagonally cut French bread baguette (about 2 loaves)
Cooking spray

Combine boiling water and sun-dried tomatoes; cover and let stand 15 minutes or until soft. Drain tomatoes in a colander over a bowl, reserving 3/4 cup liquid. Combine tomatoes, reserved liquid (I added liquid slowly until it seemed to be enough), olives, basil, lemon juice and garlic in a blender or food processor; process until smooth. Place tomato mixture in a small bowl; stir in oil. Cover and chill.

Preheat oven to 350°. Place bread slices on a baking sheet coated with cooking spray. Lightly coat bread slices with cooking spray. Bake at 350° until done. Cool completely. I let people self-serve: placed tapenade in bowl and the bread on one platter.

Serving size: 3 crostini and 1 tablespoon tapenade. Some feta sprinkled on top might be good.

CALORIES 77 (19% from fat); FAT 1.6g (sat 0.3g,mono 0.9g,poly 0.4g); FIBER 1.3g

From: Cooking Light