Black Bean Salsa Santa Fe
Prep Time: 10 mins
- 1 (14 ounce) cans black beans, drained and rinsed
- 1 cup corn
- 1/2 onion, finely diced
- 2 garlic cloves, minced
- 1 teaspoon chili powder
- 1/2 teaspoon ground cumin
- 1 tablespoon lemon juice
- 1 tablespoon chopped cilantro
- 1/2 teaspoon salt
- 1 ripe avocados, cut into 1/2 inch dice
- 1/2 cup tomatoes, diced
- In a serving bowl, place the beans and corn.
- Add onion, garlic, spices, lemon juice, cilantro and salt.
- Toss to combine.
- Shortly before serving, add the avocado and diced tomato.
Nutrition Information Per Serving: Calories 197, Protein 8 gm, Carbohydrates 32 gm, Fiber 12 gm, Total Fat 6 gm, Saturated Fat 1 gm, Cholesterol 0 mg, Sodium 686 mg.
Cantaloupe Salsa Recipe
Prep Time: 10 min. + chilling
Servings: 12 (1/4 cup)
- 2 cups coarsely chopped cantaloupe
- 2 cups coarsely chopped cherry tomatoes
- 1/4 cup chopped green onions
- 1/4 cup minced fresh basil or 4 teaspoons dried basil
- 2 tablespoon chopped cilantro
- 2 tablespoons lime juice
- 2 tablespoons orange juice
- 1 to 2 teaspoons grated orange peel
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
In a large bowl, combine all ingredients; toss to coat. Cover and refrigerate for at least 30 minutes before serving. Yield: 3 cups.
For a variation, use 2 cups chopped peaches and 1 cup diced red bell pepper in place of melon and tomatoes.
Nutrition Information per serving: 18 calories, trace fat, 0 cholesterol, 54 mg sodium, 4 gm carbohydrate, 1 gm fiber, 1 mg protein.
Seared Salmon with Pineapple Salsa
1 can (15.25 oz) crushed pineapple packed in juice, drained
½ cup finely chopped red or green bell pepper
¼ cup finely chopped red onion
1 tsp grated ginger root
1/8 tsp dried red pepper flakes, optional
Four 4-oz salmon filets (about 1 inch thick), rinsed and patted dry
¼ tsp dried thyme leaves
¼ tsp salt
¼ tsp black pepper
- Preheat Broiler
- In a small mixing bowl, combine pineapple, bell pepper, onion, ginger and red pepper flakes; set aside.
- Sprinkle filets with thyme, salt and pepper. Place filets (skin side down) on a broiler pan coated with cooking spray.
- Broil 10 minutes or until fish flakes. (Remove and discard skin). Serve with salsa.
Nutrition Information per serving: calories 242, Total Fat 10gm; Saturated Fat 3gm; Cholesterol 78mg; sodium 206mg; Carbohydrate 13gm; Protein 25gm.
½ cup rice wine vinegar
½ cup reduced sodium soy sauce
A lot of tarragon (enough for the flavor to transfer).
Blend ingredients and pour over swordfish to marinade at least 2 hours.
All-Purpose Rub for Meat
Prep Time: 5 minutes
- 4 tablespoons white sugar
- 4 tablespoons salt
- 1 tablespoon paprika
- 2 tablespoons mustard powder
- 1/2 teaspoon ground black pepper
- 1 pinch dried oregano
- 1 pinch dried thyme
In a small bowl, combine the sugar, salt, paprika, mustard, pepper, oregano and thyme. Rub on meat and grill.
Nutrition Information Per Serving: Calories: 27 | Total Fat: 0.6g | Cholesterol: 0mg
Thai Style Rub for Halibut Steaks
Source: Simply Healthful Fish; Ricketts, David & McQuillan, Susan
1-2 finely chopped seeded, jalapeno peppers
1 Tablespoon peeled, grated fresh ginger
2 cloves garlic, finely chopped
1 teaspoon grated lime zest
2 teaspoon fresh lime juice
¼ teaspoon salt
Combine ingredients in a small bowl. Crush slightly with fork to form past and rub on both sides of Halibut steaks
Grilled Pineapple Slices
Prep time: 15 min
* Smell the pineapple when purchasing. You should pick up a sweet flavor. The stronger the smell, the riper the fruit. Turn the pineapple upside down in an empty container for a few hours before you grill it to distribute the sugar throughout the fruit.
Trim, core, and peel pineapple. Cut the leaves off the top of the pineapple, then peel it with a serrated knife. Remove any eyes with a paring knife. Cut into quarters from top to bottom. Slice out the core from each quarter. Cut each quarter slice into four pieces (two pieces lengthwise and two crosswise). You should now have 12 wedges of pineapple (about 3-inch by 1-inch each).
- 1.In a small bowl, combine honey, lemon, lime, or orange juice, and black pepper.
- 2.Brush the glaze onto each slice of pineapple, coating completely.
- 3.Preheat barbecue grill. Either oil or spray the grill rack with non-stick cooking spray.
- 4.Place pineapple wedges on the grill and cook approximately 4 minutes on each side (turning so that grill marks are on all sides) until the pineapple becomes fragrant and starts to dry out on the surface. NOTE: Don't overcook the pineapple spear or they'll turn mushy, as the natural sugars in fresh pineapple caramelizes quickly as it is is grilled. Watch carefully or they will burn.
- 5.Remove from the grill and brush with any additional glaze one more time. Serve and enjoy!
Note: The grilled pineapple can be kept at room temperature for up to 8 hours. Re-warm before serving.
Nutrition Information per Serving: Calories 68.5, Fat .1gm, Carbohydrate 18.6 gm
Grilled Garlic Zucchini
Prep Time: 15 minutes
Cook Time: 5 minutes
- Peel zucchini, and cut lengthwise into thin matchstick pieces.
- In medium-sized bowl, combine oil, lemon juice, garlic, pepper, and salt.
- Toss zucchini with garlic mixture, and let stand for 10 minutes.
- Lightly coat the grill with cooking spray, and preheat to medium.
- Place zucchini on piece of foil and transfer foil to grill.
- Cook 4-5 minutes, or until tender-crisp.
Nutrition Information Per Serving: Calories 71.3; Carbohydrates 4.2gm; Dietary Fiber 1 gm; Total Fat 5.4 gm; Saturated Fat 1 gm; Sodium 35.5mg; Dietary Exchanges 1 ¼ fat, 1 vegetable
Grilled Corn on the Cob
- Clean the corn; cut off excess silk hanging from the end and remove loose husk. This step is not absolutely necessary but prevents the excess silk and husk from burning.
- Completely submerse the corn under water and soak for at least 15 minutes prior to cooking.
- Remove the corn and pour out any excess water.
- Place corn on the grill and cover. For a gas grill, keep the heat on med-high and turn the ears every 5 minutes. For a charcoal grill, turn every 10-15 minutes. The ears will turn brown and might even catch on fire – this is fine! Continue cooking and turning until the corn husks are charred on all sides.
- Remove the corn from the grill with tongs.
- Let sit for 5 minutes, then grasp one end of the corn with a dish towel and peel the silk and leaves from the top down, like a banana. They should all come off in one piece. It’s okay to get ashes on the corn.
- Once you’ve removed most of the silk, rinse the corn under warm running water and any ash and silk should wash right off.
- Serve hot, with butter.