CALORIES 274(22% from fat); FAT 6.8g (sat 1.9g,mono 2.4g,poly 0.7g); IRON 3.7mg; CHOLESTEROL 69mg; CALCIUM 25mg; CARBOHYDRATE 24.9g; SODIUM 627mg; PROTEIN 26.5g; FIBER 2.1g
- salt
- bottled minced garlic
- crushed red pepper
- grated orange rind
- fresh orange juice
- cornstarch
- low-sodium soy sauce
- dark sesame oil
Try to purchase fillets that are of similar size, and avoid those that weigh less than 5 ounces because they will cook too quickly. A nonstick skillet ensures that the fillets will release from the pan, but for the sauce a traditional skillet is preferable because its light-colored surface will allow you to monitor the color of the butter as it browns.
- Fish
- unbleached all-purpose flour
- Table salt and ground black pepper
- vegetable oil
- unsalted butter
- Browned Butter
- chopped fresh parsley leaves
- lemon juice from 1 lemon
A wide-bottomed saucepan with a tight-fitting lid works best for evenly cooked rice. We prefer olive oil for this dish, but butter can be used as well. This recipe is based on authentic Mexican rice; however, this version is much quicker to prepare.
- water
- Table salt and ground black pepper
- olive oil
- tomato paste
- minced fresh cilantro
CALORIES 104(24% from fat); FAT 2.8g (sat 0.4g,mono 0.6g,poly 1.4g); IRON 1.5mg; CHOLESTEROL 86mg; CALCIUM 46mg; CARBOHYDRATE 7.4g; SODIUM 218mg; PROTEIN 12.2g; FIBER 1g
- grated orange rind
- vegetable oil
- low-sodium soy sauce
- rice vinegar
- minced fresh cilantro
- teasponns ginger
- minced green onions
- Cooking spray
- flour
- chicken breasts
- vegetable oil
- pancetta
- tomato paste
- sweet marsala wine
- lemon juice
- unsalted butter
- parsley
The ultimate weeknight dinner, this salmon is on the table in less than 15 minutes from the time the pan hits the stove. With the addition of the fish fillets, the pan temperature drops; compensate for the heat loss by keeping the heat on medium-high for 30 seconds after adding them. If cooking two or three fillets instead of the full recipe of four, use a 10-inch skillet and medium-high heat for both preheating the pan and cooking the salmon. A splatter screen helps reduce the mess of pan-searing. Serve salmon with a sweet and sour chutney (see related recipe), a fresh salsa, an herb-spiked vinaigrette, or squirt of lemon or lime.
- vegetable oil
Fresh pasta is the best choice for this dish; supermarkets sell 9-ounce containers of fresh pasta in the refrigerator section (see related article for tasting results). When boiling the pasta, undercook it slightly (even shy of al dente) because the pasta cooks an additional minute or two in the sauce. Note that Fettuccine Alfredo must be served immediately; it does not hold or reheat well.
- fresh fettuccine
240 calories per slice; 70 calories from fat; 8 g total fat; 3.5 g saturated fat; 15 mg cholesterol; 350 mg sodium; 36g carbohydrates; 1g dietary fiber; 7g protein; 15% DV calcium
- round angel food cake
- cold espresso coffee
- coffee liqueur
- reduced fat cream cheese
- Dannon Natural Flavors Vanilla Lowfat Yogurt
- confectioner's sugar
- chopped tomatoes
- chickpeas
- med orange bell pepper
- med yellow summer squash
- med zucchini.
- tomato sauce
- garlic salt to taste
- Olive oil
300 calories per serving, 4.9 g fat (0.8 g saturated), 35.4 g carbs, 2.1 g fiber, 26 g protein
- olive oil
- 1-inch piece ginger
- garlic
- chili powder
- turmeric powder
- ground cumin
- ground coriander
- cooked rice
- Coriander sprigs