Oprah's 12 Week bootcamp recipes

[e.mccoy]

Recipe #1

Bacon Wrapped Shrimp and Scallops

12 jumbo raw peeled deveined shrimp, 16 to 20 count per pound
12 large sea scallops, trimmed and well drained
1 lime, juiced and zested
1 tablespoon toasted sesame oil
1 tablespoon grill seasoning or coarse salt and black pepper
1 teaspoon hot red pepper flakes
12 slices center cut or applewood smoked bacon, cut in 1/2
Toothpicks
3 scallions, very thinly sliced on an angle

Preheat oven to 425 degrees F.
Place shrimp and scallops in a shallow dish or bowl. Dress seafood with lime juice and zest, a generous drizzle of sesame oil, grill seasoning and hot pepper flakes. Wrap each shrimp and scallop with a half slice of bacon. Wrap each shrimp working from head to tail, pulling bacon snuggly around the shrimp. Wrap the bacon around the outside of each scallop. Fasten bacon in place as necessary with picks.

Arrange the shrimp and scallops on a slotted baking pan, such as a broiler pan, to allow draining while bacon crisps. Bake shrimp and scallops 10 to 14 minutes, until shrimp is pink and curled, scallops are opaque and bacon is crisp. Shrimps may finish before the scallops.

Arrange cooked seafood on platter and sprinkle with chopped scallions.

[e.mccoy]

Recipe #2

Roasted Chicken and Fennel with Lime and Parmesan


3 tablespoons extra-virgin olive oil
4 skinned, boneless chicken breast
2 large fennel bulbs, trimmed, and cut lengthwise into 1/4-inch thick slices
Coarse grain salt
Cracked black pepper
2 limes, juiced
6 tablespoons grated Parmesan

Preheat the broiler.
Pour only enough olive oil (about 1 1/2 tablespoons) on a cookie sheet to prevent the chicken and the fennel from sticking. Place the chicken breast in a single layer on the sheet pan. Place in the broiler for 7 minutes.
Remove and add the fennel in a single layer and brush both sides with the olive oil. Season fennel slices with salt and pepper on both sides. Squeeze juice of 1 lime over the fennel slices and place under the broiler. Broil for 5 minutes.
Some of the edges may blacken slightly. Remove the fennel from the oven and using tongs or a spatula, and turn over each slice of fennel. Top with the Parmesan. Place back under the broiler for 1 1/2 to 3 minutes, or until cheese starts to brown.
Allow fennel to remain in the pan until ready to serve. Do not refrigerate. This is wonderful served at room temperature. Just before serving, squeeze remaining lime juice over fennel slices.


Nutrition Information
Nutritional Analysis: Per Serving: Calories 243
Fat 14.7 g Saturated Fat 3.2 g
Carbohydrates 11.3 g Protein 21 g
Fiber 3.7 g

[e.mccoy]

Recipe #3

Italian Tuna Salad

4 sun-dried tomatoes
1/4 red onion, minced
1 (12-ounce) can solid white albacore tuna in water, drained
1 rib celery, chopped
1/4 cup pitted nicoise olives
1 tablespoon capers, rinsed
2 tablespoons extra-virgin olive oil
1 teaspoon finely grated lemon zest
Juice of 1/2 a lemon
2 tablespoons chopped fresh basil leaves
Kosher salt and freshly ground black pepper
Suggested serving: whole grain breads or bountiful greens

Cover the sun-dried tomatoes with hot water in a bowl. Set aside until soft, about 20 minutes, then drain, chop, and put in a medium bowl. To mellow the minced onion, soak it in cold water for 10 minutes, then drain it well, pat dry and add to the tomatoes.
Add the tuna, breaking it into large chunks, along with the celery, olives, and capers, and toss to combine. Add the olive oil, lemon zest and juice, and basil and toss again. Season, to taste, with salt and pepper. Serve cold, with bread or greens, if desired.

Nutrition Information
Nutritional Analysis per 1-cup serving Calories 230
Fat 15 grams Saturated Fat 3 grams
Carbohydrates 4 grams Fiber 1 gram
Protein 29 grams

[e.mccoy]

Recipe #4

Market Basket Chicken Vegetable Stir-fry

1 tablespoon sesame oil
1 tablespoon minced garlic
1 tablespoon minced ginger
1 tablespoon minced scallions
1 pound boneless, skinless, chicken breasts, sliced into strips
1 cup broccoli spears
1 cup julienned carrots
1/2 pound green beans, chopped
1/2 cup julienned red pepper
1 cup quartered button mushrooms
3 heads baby bok choy, chopped
Low sodium teriyaki sauce

Heat the oil in a wok over high heat. Add the garlic, ginger, and scallions. Cook until aromatic, about 2 minutes. Add the chicken. Saute until the edges are brown, about 3 to 4 minutes. Add the broccoli, carrots, and green beans to the wok. Cook approximately 5 to 8 minutes, until the vegetables begin to become tender. Add the red pepper, mushrooms, bok choy, and teriyaki sauce to the wok, cook approximately 5 to 8 minutes more, or until chicken is cooked through and vegetables are done to your likeness. Taste and adjust seasonings. Serve immediately.

[e.mccoy]

Recipe #5

Creamed Parmesean Spinach

INGREDIENTS

Two 10-ounce bags spinach, stems removed
1 tablespoon unsalted butter
1 tablespoon all-purpose flour
1 cup regular or nonfat half-and-half, warmed
1/8 teaspoon freshly grated nutmeg
1/2 cup (2 ounces) freshly grated Parmesan cheese
Salt and freshly ground pepper, to taste

Wash spinach well in a large sink of lukewarm water. Lift the spinach leaves out of the sink (do not spin dry) and transfer to a large bowl.
Place about half of the spinach and any water clinging to their leaves in a large saucepan. Cover and cook over medium-high heat, stirring often, until the spinach wilts, about 5 minutes. Stir in the remaining spinach and cook until all of the spinach is wilted and tender, about 5 minutes more. Drain in a colander and rinse under cold water.
A handful at a time, squeeze the excess water from the spinach and set the spinach aside.
Melt the butter in a medium saucepan over medium-low heat. Whisk in the flour and let bubble without browning for 1 minute. Whisk in the half-and-half and bring to a simmer over medium heat. Cook just until lightly thickened and no raw flour flavor remains, about 3 minutes. Stir in the spinach and nutmeg and cook until the spinach is heated through, about 3 minutes. Stir in the cheese. Season with salt and pepper. Serve hot.

[e.mccoy]

Recipe #6

Marvelous Minted Snap Peas

INGREDIENTS

3 tablespoons reduced-calorie margarine
1 pound sugar snap peas, strings removed
3 scallions, chopped
2 tablespoons chopped fresh mint
1/2 teaspoon salt
1/4 teaspoon ground black pepper

Melt the margarine in a skillet over medium heat. Stir in the peas and scallions. Cover and cook until the peas are bright green and crisp-tender, 1 to 2 minutes. Stir in the mint, salt and pepper. Serve warm.
Recommended option: Flavor the peas a bit more by adding the grated zest of one small lemon along with the mint.

Nutritional information: 100 calories, 6 grams fat, 1 gram saturated fat, 0 mg of cholesterol, 350 mg sodium, 9 grams carbohydrate, 3 grams fiber, 2 grams protein

[e.mccoy]

Raw Spinach Salad with Warm Tomato Vinaigrette and Herbed Croutons

INGREDIENTS
3 tablespoons mixed chopped herbs, such as parsley, thyme, basil, chervil, and rosemary
1 clove garlic, minced
1/4 teaspoon kosher salt
2 tablespoons extra-virgin olive oil
8 (1/4-inch-thick) baguette slices

48 ounces raw baby spinach
2 ounces soft goat cheese
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground pepper
3 tablespoons extra-virgin olive oil
1 teaspoon brown sugar
1 1/2 cups quartered cherry tomatoes
2 tablespoons fresh lemon juice

To make the croutons, preheat oven to 375°F. In a small bowl, mix herbs, half of garlic, and salt. Using olive oil, brush baguette slices; sprinkle with herb mixture. Place on a baking sheet; bake until golden brown, 5 to 7 minutes. Remove; set aside.

In a large bowl, mix spinach, cheese, 1/4 teaspoon salt, and 1/4 teaspoon pepper.

In a large sauté pan over medium flame, heat olive oil until just hot; then reduce to low. Add sugar and stir until dissolved. Add tomatoes and stir 30 seconds. Add remaining half of garlic; continue cooking for 30 seconds. Turn off heat; add lemon juice and remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Stir gently and mix into spinach. Top each salad with croutons and serve.

[e.mccoy]

Turkey Meatloaf

INGREDIENTS

1/2 pound ground turkey, dark meat
1/2 pound ground turkey, white meat
1/2 cup onion, diced
2 celery stalks, chopped
1 cup mushrooms, chopped
1/4 cup bell pepper
1/2 cup tomato sauce
1 cup shredded parmesan cheese
2 eggs
1 cup breadcrumbs
1 6-ounce can of diced tomatoes
1 tablespoon dried chives
1 tablespoon salt-free seasoning
Salt and pepper to taste
Fresh or dried herbs, to taste
Dash of Tabasco sauce
Dash of Worcestershire sauce
1/4 cup of beer


Combine all ingredients (reserving a few tablespoons of diced tomatoes) and knead them into a loaf. Place in the bread pan, and place the pan in the bread machine. Cover the top of the meatloaf with the remaining diced tomatoes (you can substitute ketchup).

Cook for 70 minutes or until done. Remove the pan from the bread machine and drain off any liquid. Be careful, as the liquid will be very hot. Let the meatloaf settle for several minutes, then remove it from the bread pan.

Recommended technique: Make sure that your bread machine has a "Manual" or "Cook only" cycle. Do not attempt this recipe in a bread machine that does not have one. As an alternative, you can make this recipe in a loaf pan in a 350º oven for about an hour.

Recommended technique: It's important to have a mixture of white and dark meat, as this provides moisture and texture. A meatloaf with all white meat will be dry.

[BohoGoddess]

Miss McCoy:

Great recipes - I can pull my shopping list off of thiese. I think the key to staying on this is making it taste good!