Lemon herb baked salmon with bernaise sauce
Preparation time: 20 minutes
Cooking time: about 25 minutes
3 lemons, divided
4 sprigs fresh tarragon, plus 1 1/2 teaspoons chopped, divided
4 sprigs fresh dill
4 sprigs fresh thyme
2 pounds boneless salmon fillet
1 1/4 teaspoons coarse salt, divided
2 pinches ground white pepper, divided
4 egg yolks
2 tablespoons unsalted butter
3/4 cup plain Greek yogurt
10 dashes Tabasco sauce, or to taste
1 teaspoon lemon zest
Bring 1 inch of water to a simmer in bottom of a double boiler or large saucepan. Heat oven to 425 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Slice 2 lemons. Zest and juice remaining lemon; set aside. Arrange lemon slices, tarragon, dill and thyme on the baking dish. Top with salmon, skin side down. Sprinkle 1/2 teaspoon coarse salt and pinch of white pepper over salmon. Bake 20 to 22 minutes or until salmon flakes with a fork.
Meanwhile, whisk the lemon juice and egg yolks in top of double boiler or metal bowl. Adjust heat under boiler so that the water is at a gentle simmer. Set bowl over simmering water until egg mixture is steaming hot and thickening, but not curdling along the edge, 2 1/2 to 3 minutes. Remove from heat; whisk in butter. Whisk in yogurt. Whisk in chopped tarragon, Tabasco, remaining salt and pepper and 1 teaspoon lemon zest. Divide salmon among 8 dinner plates, discarding the skin. Top with bearnaise sauce and serve immediately.
Per serving: 284 calories, 36 grams protein, 14 grams fat (45 percent calories from fat), 4.8 grams saturated fat, 2 grams carbohydrate, 204 milligrams cholesterol, 534 milligrams sodium, no fiber. Carb count: 0.
Moroccan vegetable stew with couscous
Preparation time: 20 minutes
Cooking time: about 15 minutes, plus couscous
1 tablespoon canola oil
2 medium zucchini, coarsely chopped
1 medium onion, chopped
1 large carrot, chopped
1 tablespoon minced garlic
1 cup unsalted vegetable broth
1 1/2 teaspoons ground ginger
1 1/2 teaspoons cumin
3/4 teaspoon ground coriander
1/2 teaspoon coarse salt
1/4 teaspoon black pepper
1/4 teaspoon cinnamon
2 (15-ounce) cans reduced-sodium chickpeas, rinsed
1 (14 1/2-ounce) can no-salt-added stewed tomatoes with liquid
1 1/2 cups water or unsalted broth
1 cup couscous
Heat oil in a large nonstick skillet over medium-high. Add zucchini, onion, carrot and garlic; cook 5 minutes. Stir in broth, ginger, cumin, coriander, salt, pepper, cinnamon, chickpeas and tomatoes; bring to a boil. Cover, reduce heat to low, and simmer 8 minutes or until vegetables are softened; stir occasionally. Meanwhile, bring water (or broth) to a boil in medium pot; remove from heat. Add couscous; cover and let stand 5 minutes. Fluff with fork. Serve stew over couscous.
Per serving: 293 calories, 12 grams protein, 5 grams fat (14 percent calories from fat), 0.3 gram saturated fat, 51 grams carbohydrate, no cholesterol, 565 milligrams sodium, 9 grams fiber. Carb count: 3.5.
Tuna olive salad
Preparation time: 10 minutes
1 (15-ounce) can tuna in water, drained
3/4 cup pitted kalamata olives, chopped
Juice of 1 lemon
3 tablespoons chopped fresh flatleaf parsley
2 teaspoons lemon zest
2 teaspoons extra-virgin olive oil
1/4 teaspoon coarse salt
Freshly ground black pepper to taste
In a medium bowl, mix all ingredients (except greens) until combined. Serve tuna mixture on top of salad greens.
Per serving: 240 calories, 26 grams protein, 13 grams fat (50 percent calories from fat), 2.1 grams saturated fat, 4 grams carbohydrate, 45 milligrams cholesterol, 985 milligrams sodium, 1 gram fiber. Carb count: 0.
Savory beef roast
Heat oven to 325 degrees. Combine 3 cloves crushed garlic and 3/4 teaspoon cracked black pepper and press evenly onto the surface of a 3- to 4-pound round tip roast (or sirloin tip roast). Place on rack in shallow roasting pan. Roast uncovered 2 to 2 1/2 hours for medium-rare (140 degrees) or 2 1/2 to 3 hours for medium (155 degrees). Remove from oven, transfer to a carving board, tent with foil and let stand 10 to 15 minutes.
Make gravy by stirring 1 (12-ounce) jar brown beef gravy, 1/4 cup water and 1/4 teaspoon Worcestershire sauce into pan drippings; cook on medium-low 3 to 5 minutes or until hot and bubbly. Carve roast into thin slices and serve it with gravy.
Italian beef sandwiches
Place 4 split hoagie buns on a cookie sheet and brush lightly with Italian salad dressing. Broil 1 to 2 minutes. Combine 3 tablespoons of the salad dressing with 8 ounces thinly sliced cooked (leftover) beef and coat. Heat 1 minute in microwave on medium (50%) power or until warm. Divide meat mixture among bottoms of buns. Add roasted red pepper strips, sliced artichoke hearts (water-packed) and sliced part-skim mozzarella cheese. Broil 2 or 3 minutes or until cheese is melted; add top buns and cut sandwiches in half.
In a 9-by-9-inch baking dish, combine 1 (16.9-ounce) package (any flavor) frozen perogies and 1/2 cup water. Cover and microwave on high (100% power) 5 minutes; drain. Spoon 1 (15-ounce) can turkey chili over perogies; cover and microwave on high 5 minutes or until hot; sprinkle with 50% light shredded cheddar cheese and let stand, covered, 3 minutes. Sprinkle with sliced green onions and serve.
Heat oven to 400 degrees. Cook 8 ounces spaghetti according to directions; drain. Coat with 1 tablespoon butter. Meanwhile, coat a 9-by-13-inch baking dish with cooking spray. Arrange cooked spaghetti in an even layer in dish. Spread 1 (24-ounce) container fat-free cottage cheese over spaghetti. Sprinkle with 1/4 cup parmesan cheese. Heat 3 cups red pasta sauce with meat until bubbly. Spoon sauce over cheese. Top with 1 cup shredded part-skim mozzarella cheese and 1/4 cup more parmesan cheese. Cover with nonstick foil. Bake 30 minutes. Remove cover and bake 15 more minutes or until cheese is lightly browned. Let stand 10 minutes before serving