Making the Cut (24 page)

1 cup small French green or brown lentils, sorted and rinsed

¼ cup caramelized onions

½ cup canned roasted red peppers, cut into strips

3 tablespoons sherry vinegar

2 tablespoons chopped fresh parsley

½ teaspoon ground cumin

¼ teaspoon cayenne pepper

4 boned, skinned striped bass or other firm-fleshed white fish fillets (about 6 ounces each)

freshly ground black pepper, to taste

lemon wedges

1. Preheat oven to 400°F.

2. In a 4-to-5-quart pan over high heat, bring lentils and 1 quart water to a boil. Reduce heat, and simmer until lentils are tender, 25 to 30 minutes. Drain and return to pan. Stir in caramelized onions, red peppers, vinegar, parsley, cumin, and cayenne pepper.

3. Meanwhile rinse fish and pat dry. Sprinkle lightly all over with black pepper. Arrange pieces slightly apart in a foil-lined 12 × 15-inch baking pan. Bake until opaque but still moist-looking in the center of the thickest part (cut to test), about 6 minutes.

4. Mound lentil salad equally on four dinner plates. Using a wide spatula, top each mound with a piece of fish. Serve with lemon wedges.

NUTRITION PER SERVING

1 pound sea scallops or medium shrimp, peeled and deveined

¼ cup prepared pesto

2 tablespoons olive oil

2 tablespoons chopped fresh parsley

8 cherry tomatoes, halved

1. Bring 4 cups water to a boil. Add scallops or shrimp; remove from heat. After 8 minutes, remove scallops or shrimp with slotted spoon.

2. In a large bowl, mix pesto, olive oil, and parsley. Stir in scallops. Before serving, gently toss scallop mixture with cherry tomato halves.

NUTRITION PER SERVING

½ cup sun-dried tomatoes, packed without oil

½ cup boiling water

3 cups uncooked farfalle (bow-tie pasta)

1½ cups chopped broccoli

cooking spray

1 garlic clove, minced

1 pound large shrimp, peeled and deveined

½ cup fat-free, low-sodium chicken broth

½ cup (4 ounces) fat-free cream cheese

½ teaspoon dried basil

¼ cup reduced-fat Parmesan cheese

2 teaspoons fresh lemon juice

1. Place tomatoes and boiling water in a bowl. Cover and let stand 30 minutes or until tender; drain and chop.

2. Meanwhile cook pasta according to package directions, omitting any added salt or fat. Drain.

3. Steam broccoli, covered, 4 minutes or until crisp-tender. Set aside.

4. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add garlic to pan; sauté 30 seconds. Add shrimp; cook 4 minutes. Add broth and cream cheese, stirring to combine; bring to a boil. Reduce heat, and simmer 2 minutes. Add tomatoes, broccoli, and basil; stir well. Cook 2 minutes or until thoroughly heated, stirring frequently. Remove from heat. Stir in pasta, Parmesan, and lemon juice. Serve immediately.

NUTRITION PER SERVING

cooking spray (olive oil preferred)

2 tablespoons I Can’t Believe It’s Not Butter

1 pound large shrimp, shelled and deveined

2 teaspoons chopped garlic

½ cup dry white wine

¼ cup fresh parsley, chopped

1½ tablespoons fresh lemon juice

freshly ground black pepper, to taste

pinch red pepper flakes

1. Coat a skillet with cooking spray. Add I Can’t Believe It’s Not Butter to skillet, and melt over high heat for 1 minute. Add shrimp and sauté, stirring frequently, until shrimp are pink and slightly golden, about 4 minutes. Add garlic and sauté until aroma is released, about 1 minute.

2. Add wine, parsley, lemon juice, black pepper, and red pepper flakes to taste. Bring to a boil, lower heat, and simmer to heat through. Serve immediately.

NUTRITION PER SERVING

3 tablespoons Atkins Quick Quisine bake mix

¼ teaspoon freshly ground black pepper

1½ pounds skinless, boneless chicken thighs, cut into 1½-inch pieces

2 teaspoons canola oil

½ can (7 ounces) Cajun-style stewed tomatoes, undrained, chopped

2 tablespoons chopped garlic

2/3 cup low-sodium chicken broth

¼-½ teaspoon crushed red pepper flakes

1 package (10 ounces) frozen cut okra, thawed

1. Place bake mix and black pepper in a plastic bag. Add chicken, and shake to coat. Set aside.

2. Heat canola oil in a large nonstick skillet over high heat until hot. Add chicken, and sauté until browned on all sides, about 5 minutes. Add tomatoes with their juices, garlic, broth, and red pepper flakes. Bring to a boil, cover, reduce heat to low, and simmer 10 to 15 minutes, until chicken is cooked through. Add okra, cover, and simmer until okra is soft, about 5 minutes.

NUTRITION PER SERVING

1 pound pork tenderloin, trimmed

2 tablespoons granulated Splenda

2 tablespoons low-sodium soy sauce

2 tablespoons red chili pepper

1 teaspoon peeled and minced fresh ginger

1 teaspoon dark sesame oil

3 garlic cloves, minced

cooking spray (olive or canola oil preferred)

1. Wrap pork in plastic wrap; freeze 1½ hours or until firm. Remove plastic wrap; cut pork diagonally across grain into very thin slices, approximately 1/8 inch or as thin as you can make them.

2. Combine pork and next 6 ingredients (Splenda through garlic) in a large zip-top plastic bag. Seal and marinate in refrigerator 1 hour, turning bag occasionally.

3. Preheat grill to 400°F.

4. Place a wire grilling basket on grill rack. Remove pork from bag; discard marinade. Place pork on grilling basket coated with cooking spray; grill 8 minutes or until at desired degree of doneness, turning frequently.

NUTRITION PER SERVING