Monthly Archives: February 2010

BROCCOLI WITH CARAMELIZED ONIONS AND PINE NUTS

Standard

Ingredients
3 tablespoon nuts, pine nuts, or chopped slivered almonds
2 teaspoon oil, olive, extra virgin
1 cup(s) onion(s), chopped
1/4 teaspoon salt
4 cup(s) broccoli florets
2 teaspoon vinegar, balsamic
freshly ground pepper, to taste

Preparation
Toast pine nuts (or almonds) in a medium, dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant, 2 to 3 minutes. Transfer to a small bowl to cool.
Add oil to the pan and heat over medium heat. Add onion and salt; cook, stirring occasionally and adjusting heat as necessary, until soft and golden brown, 15 to 20 minutes.
Meanwhile, steam broccoli until just tender, 4 to 6 minutes. Transfer to a large bowl. Add the nuts, onion, vinegar, and pepper; toss to coat. Serve immediately.

Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 102
Total Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 166 mg
Total Carbohydrate: 9 g
Dietary Fiber: 3 g
Protein: 3 g

From: Jillian Michaels

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MUSTARD-CRUSTED SALMON

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MUSTARD-CRUSTED SALMON

Ingredients
1 1/4 pounds fish, salmon fillet, center cut, cut into 4 pieces
1/4 teaspoon salt
pepper, black ground, to taste
1/4 cup(s) sour cream, reduced-fat
2 tablespoon mustard, stone-ground
2 teaspoon lemon juice

Preparation
Preheat broiler. Line a broiler pan or baking sheet with foil, then coat it with cooking spray.
Place salmon pieces, skin-side down, on the prepared pan. Season with salt and pepper. Combine sour cream, mustard and lemon juice in a small bowl. Spread evenly over the salmon.
Broil the salmon 5 inches from the heat source until it is opaque in the center, 10 to 12 minutes. Serve with lemon wedges.

Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 290
Total Fat: 18 g
Saturated Fat: 4 g
Cholesterol: 89 mg
Sodium: 389 mg
Total Carbohydrate: 2 g
Dietary Fiber: 0 g
Protein: 29 g

From: Jillian Michaels

Mexican Pizza

Standard

MEXICAN PIZZA

Ingredients
1 tortilla(s), 6 1/2-inch
4 ounce(s) chicken, breast, oven roasted, skinless
1/4 cup(s) salsa, mild
1/2 cup(s) pepper(s), red, bell, chopped
2 tablespoon pepper(s), green chile, diced
1 cup(s) spinach
2 tablespoon cheese, mozzarella, shredded, low sodium
1/4 cup(s) avocado, sliced

Preparation
Preheat oven to 425 degrees. Spray pan with non-stick spray. Heat over medium heat. Add bell pepper, green chiles and spinach to pan. Cook until spinach is wilted.
Spread salsa on tortilla and top with chicken and spinach mixture. Sprinkle with cheese and bake until cheese melts. Top with avocado slices.

Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 478
Total Fat: 15 g
Saturated Fat: 4 g
Cholesterol: 104 mg
Sodium: 733 mg
Total Carbohydrate: 37 g
Dietary Fiber: 8 g
Protein: 47 g

–From: Jillian Michaels