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Grilled Halibut With Papaya-Citrus Slaw Makes: 4 servings Prep time: 10 minutes Cook time: 4 to 6 minutes
1 10-ounce package coleslaw mix (shredded cabbage and carrots) 3 cups (about 3 pounds) chopped fresh papaya or mango, peeled and seeded 1 11-ounce can mandarin oranges in light syrup 4 tablespoons light mayonnaise Salt Freshly ground black pepper 4 6-ounce halibut fillets 4 teaspoons extra-virgin olive oil
A few key ingredients will help you cook up healthy, simple suppers the whole family will love.
1. In a large bowl, combine the coleslaw mix, papaya and mandarin oranges with syrup and mayonnaise. Toss gently to combine. Season to taste with salt and black pepper and set aside. 2. Set a grill pan over medium-high heat. Brush both sides of the halibut fillets with the olive oil and season to taste with salt and black pepper. Add fish to pan and cook 2 to 3 minutes per side or until golden brown. 3. Serve halibut on top of the papaya-citrus slaw. Nutrition facts per serving: 387 calories, 37 g protein, 28 g carbohydrate, 14 g fat (2 g saturated), 4 g fiber
Veggie-Stuffed Calzone Makes: 4 servings Prep time: 10 minutes Cook time: 15 to 20 minutes Nonstick cooking spray 1 pound frozen bread dough, thawed ¼ cup prepared basil pesto 4 cups frozen mixed vegetables, thawed Salt Freshly ground black pepper 1 cup shredded part-skim mozzarella 1 tablespoon grated Parmesan 1. Preheat the oven to 375°. Coat a large baking sheet with cooking spray.
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2. Form the thawed bread dough into a ball and then roll out into a 15-inch circle. Spread the pesto over dough to within ½ inch of the edge. 3. Place the vegetables on one half of the dough and season to taste with salt and black pepper. Sprinkle with the mozzarella. 4. Fold dough over vegetables and pinch around the edge to seal. Transfer the calzone to prepared baking sheet, mist with cooking spray and sprinkle with Parmesan. 5. Bake 15 to 20 minutes or until golden brown. Let stand 5 minutes before slicing into wedges. Nutrition facts per serving: 533 calories, 20 g protein, 75 g carbohydrate, 16 g fat (4 g saturated), 7 g fiber
fitnessmagazine.com / September 2010
Pantry Staples Recipes developed by Robin Miller, host of Quick Fix Meals With Robin Miller on the Food Network Photographs by Peter Ardito
In addition to the five ingredients, the recipes on these pages use a few staples already in your kitchen. Here’s what you need. n Nonstick cooking spray n Extra-virgin olive oil n Low-sodium chicken broth n Reduced-sodium soy sauce n Salt n Black pepper n Dried oregano n Garlic powder
fitnessmagazine.com / September 2010
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eat right Peanutty Thai Noodles With Sugar Snap Peas Makes: 4 servings Prep time: 10 minutes Cook time: 5 minutes 12 ounces thin rice noodles 2 cups low-sodium chicken broth ¼ cup peanut butter, creamy or chunky 3 tablespoons reduced-sodium soy sauce 2 cups fresh or frozen sugar snap peas, thawed if frozen ¼ cup chopped fresh cilantro Salt Freshly ground black pepper Juice of 1 lime
Roasted Chicken With Olives, Feta and Sun-Dried Tomatoes Makes: 4 servings Prep time: 10 minutes Cook time: 20 to 25 minutes
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FOOD ST YLIST: MAT THEW VOHR FOR HALLEY RESOURCES. PROP ST YLIST: LISA LEE FOR HALLEY RESOURCES
1. Soak the rice noodles in hot water for 10 minutes; drain and set aside. 2. In a medium saucepan, whisk together the chicken broth, peanut butter and soy sauce. Set pan over medium heat and bring the mixture to a simmer. Add noodles and the sugar snap peas; cook 2 to 3 minutes or until peas are crisptender and liquid is absorbed. 3. Remove from heat; stir in the cilantro. Season to taste with salt and black pepper. Drizzle the lime juice over the top. Nutrition facts per serving: 469 calories, 12 g protein, 84 g carbohydrate, 9 g fat (2 g saturated), 4 g fiber
3 teaspoons extra-virgin olive oil 4 4-ounce boneless, skinless chicken breasts 1 teaspoon dried oregano Salt Freshly ground black pepper ¹⁄³ cup pitted chopped Kalamata olives (about 10) ¼ cup crumbled feta ¾ cup chopped oilpacked sun-dried tomatoes, drained 2 cups cooked whole-wheat orzo 1. Preheat the oven to 375°. Spread the oil over the bottom of a shallow roasting pan. 2. Place the chicken in the pan and season the top of each breast with the oregano and salt and black pepper to taste. Top chicken with the olives, feta and sun-dried tomatoes. Bake 20 to 25 minutes, until chicken is cooked through. 3. Serve chicken with the orzo. Nutrition facts per serving: 388 calories, 34 g protein, 36 g carbohydrate, 12 g fat (2.6 g saturated), 9 g fiber
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eat right Hoisin-Glazed Scallops With Grilled Zucchini
Seared Pork Chops With Orange-Chipotle Glaze
Makes: 4 servings Prep time: 5 minutes Cook time: 5 to 10 minutes
Makes: 4 servings Prep time: 10 minutes Cook time: 10 minutes
2 pounds fresh or frozen extra-large sea scallops, thawed if frozen Salt Freshly ground black pepper 5 teaspoons extra-virgin olive oil 2 tablespoons prepared hoisin sauce Juice of 1 lime 2 medium zucchini, halved lengthwise 3 cups cooked brown rice 1. Rinse the scallops and pat dry with a paper towel; season to taste with salt and black pepper. Heat 3 teaspoons of the oil in a large skillet over medium heat. Add scallops and cook 1 to 2 minutes per side or until golden brown. 2. Brush tops and sides of scallops with the hoisin sauce and drizzle the lime juice over them. Cook 1 to 2 minutes more or until scallops are opaque and cooked through. 3. Using a slotted spoon, remove scallops from pan and transfer to a serving plate. Simmer remaining liquid 1 to 2 minutes, until it reduces and develops the consistency of thick syrup; set aside. 4. Set a grill pan over medium-high heat. Brush both sides of the zucchini halves with remaining oil and season to taste with salt and black pepper. Grill zucchini 2 to 3 minutes per side or until golden brown and tender. Spoon reduced liquid over scallops and serve with the rice and zucchini. Nutrition facts per serving: 448 calories, 43 g protein, 47 g carbohydrate, 9 g fat (1 g saturated), 4 g fiber
4 medium Yukon Gold potatoes (about 1½ pounds), cut into 2-inch chunks 5 teaspoons extra-virgin olive oil Salt Freshly ground black pepper ¾ cup orange marmalade 2 tablespoons chopped fresh cilantro 1 tablespoon minced chipotle chilies in adobo sauce with 1 teaspoon sauce 4 4-ounce boneless pork loin chops 1. Place the potatoes in a medium saucepan and fill with water until just covered. Set pan over high heat and bring to a boil. Boil 10 minutes or until potatoes are fork tender. Drain, return potatoes to pan, add 3 teaspoons of
the oil and mash until just chunky. Season to taste with salt and black pepper. 2. In a medium bowl, combine the orange marmalade, cilantro and chipotle chilies with adobo sauce. Set aside. 3. Heat remaining oil in a large skillet over medium heat. Season both sides of the pork chops with salt and black pepper to taste; add to pan. Cook 1 to 2 minutes per side or until golden brown. Remove pork from pan; set aside. 4. Add orange marmalade mixture to the pan. Simmer, stirring frequently, 2 to 3 minutes or until mixture thickens and reduces slightly. 5. Return pork chops to pan and cook 1 minute or until tender but still slightly pink in the middle. Spoon glaze over the pork and serve with smashed potatoes. Nutrition facts per serving: 504 calories, 28 g protein, 70 g carbohydrate, 13 g fat (3 g saturated), 4 g fiber
Pepper-Crusted Grilled Flank Steak Makes: 4 servings Prep time: 10 minutes Cook time: 10 minutes Nonstick cooking spray 2 large sweet potatoes (about 2 pounds), peeled and cut into 2-inch chunks Salt Coarsely ground black pepper 1 flank steak (about 1¼ pounds) 2 teaspoons extra-virgin olive oil ½ cup light mayonnaise 1 cup packed fresh baby spinach leaves 1 teaspoon Dijon mustard ¼ teaspoon garlic powder 1. Preheat the oven to 400°. Coat a large baking sheet with cooking spray.
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2. Mist the chopped sweet potatoes with cooking spray, season to taste with salt and black pepper and bake 25 to 30 minutes or until potatoes are golden brown and tender. 3. Set a grill pan over mediumhigh heat. Brush both sides of the steak with the oil and season to taste with salt and black pepper. Add steak to pan; cook 5 minutes per side for medium. Let stand 10 minutes before slicing crosswise into ¼-inch-thick slices. 4. In a food processor or blender, combine the mayonnaise, spinach, mustard and garlic powder. Process until smooth. 5. Serve steak slices with spinach mayonnaise and roasted sweet potatoes. Nutrition facts per serving: 486 calories, 33 g protein, 36 g carbohydrate, 22 g fat (6 g saturated), 5 g fiber
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