Ideal Protein Diet - Ideal Protein Diet - Recipes

Please post your recipes here....

MOM'S SALAD DRESSING
1/2 c. olive oil
1/2 c. vinegar
1/2 c. water
1/4 c. Splenda
1 t. seasalt
Mix altogether. Can add garlic, oregano, hotsauce, etc. to your taste.

Don't know if this is legal or not...but it sure beats WF dressings.

Note: I usually had used canola oil. I find with the olive oil, I have to remember to take it out earlier to liquify - or zap it in the microwave for 30 seconds.

MY A-1 SAUCE
1/4 c. WF catsup
1/4 c. WF BBQ sauce
I add soy sauce, worchestershire sauce, garlic powder and Splenda to taste.

Also use this as a BBQ sauce for chicken.

Hey everyone! I was able to register for idealtogo and found some recipes on there that I will be posting :)

Cookies-Oatmeal
Here is a good idea to mix things up a bit!

Dry Ingerdients
1 package Ideal oatmeal
1 package Ideal butterscotch or chocolate pudding
1/8 cup rolled oats
1/4 tsp sea salt
1 tsp Splenda (or stevia)
sprinkle cinnamon to taste
1/8 cup slivered almonds
1 tsp baking powder
one egg white
1 tsp vanilla
enough water to get a cookie dough texture

Combine dry ingredients, then add 3 liquid items at the end to get cookie dough texture. Spray lightly olive oil Pam spray and place 10 cookies on sheet. Bake at 325 for 5-10 minutes or desired degree of moisture. Test center of cookie with toothpick to see if baked.

Sauteed Baja Fish

2-6oz white fish fillets, such as tilapia,halibut or flounder
1 1/2 tbs. olive oil
1/2 tsp. Chile powder
1 lime, cut into wedges snipped fresh cilantro

Lightly rub fillets with 1 tbs. olive oil and season with chili powder. Rub remaining 1/2tbs. oil in a heavy skillet. Heat skillet over high heat. Saute fillets for 3min per side, or until fish just flakes easily with fork. Serve with lime wedges and snipped cilantro.

Chicken Lettuce Wraps
25 min | 10 min prep
SERVES 2

• 2 tablespoons oil
• 12-14 oz of boneless skinless chicken breasts (will cook down to about 5 oz / person)
• 1 cup water chestnut
• 1-2 cups mushroom
• ½ cup chopped onions
• 1 tablespoon minced garlic
• 4-6 leaves iceberg lettuce

Special Sauce
• 1/4 cup sweetener
• 1/2 cup water
• 2 tablespoons soy sauce
• 2 tablespoons rice wine vinegar
• 2 tablespoons sugar free ketchup
• 1 tablespoon lemon juice
• 1/8 teaspoon sesame oil
• 1-2 teaspoon garlic chile sauce

Stir Fry Sauce
• 2 tablespoons soy sauce
• 1 tablespoons sweetener
• 1/2 teaspoon rice wine vinegar


1. Make the special sauce by dissolving the sweetener in water in a small bowl.
2. Add soy sauce, rice wine vinegar, ketchup, lemon juice and sesame oil.
3. Mix well and refrigerate this sauce until you're ready to serve.
4. Eventually add your desired measurement of garlic chili sauce to the special sauce mixture to pour over the wraps.
5. Bring 1 tablespoon oil to high heat in a wok or large frying pan.
6. Saute chicken breasts for 4 to 5 minutes per side or done.
7. Remove chicken from the pan and cool.
8. Keep oil in the pan, keep hot.
9. As chicken cools mince water chestnuts and mushrooms to about the size of small peas.
10. Prepare the stir fry sauce by mixing the soy sauce, sweetener, and rice vinegar together in a small bowl.
11. When chicken is cool, chop it to the size of small peas.
12. With the pan still on high heat, add another Tbsp of vegetable oil.
13. Add chicken, garlic, onions, water chestnuts and mushrooms to the pan.
14. Add the stir fry sauce to the pan and saute the mixture for a couple minutes then serve it in the lettuce"cups".
15. Top with "Special Sauce".

chicken shawarma

*Prep Time: 5 minutes
*Cook Time: 15 minutes

Ingredients
* 3 tbsps of olive oil
* 1 lb of boneless, skinless chicken breasts cut into 1/2 inch pieces.
* 3 tbsps garam masala

Directions
*Sprinkle one side of chicken pieces with garam masala and place seasoned side down in hot olive oil.
*Sprinkle top of chicken with more garam masala and saute' for 5 minutes.
*Turn chicken pieces, adding more olive oil as needed, and saute' for 5-10 minutes or until chicken is cooked completely.

Here is my "modified" version of the WW zero point soup.

3 c. chicken or beef broth (fat free and reduced sodium)
2 garlic cloves
1/2 c. celery
1 T tomato paste
2 c. chopped cabbage
1/2 c. onion
1/2 c. frozen or fresh green beans
1/2 c. chopped zucchini
1/2 t. dried basil
1/2 t. dried oregano
sea salt and pepper to taste

Spray the bottom of a medium sauce pan with olive oil cooking spray. Saute the garlic and celery on medium-low heat until celery starts to soften. Add 1/2 c. of the stock, cabbage and zucchini and saute for a few more minutes. Add the tomato paste and stir around. Add the rest of the stock, green beans, onion, basil, and oregano. Let simmer for 10-15 min. Sea salt and pepper to taste.

This recipe has 4 cups of vegetables added so I just considered it 2 servings.
I also counted it as 1/2 cup of restricted veggies since it has green beans and tomato paste.

Heres a meal i make several times a week

Stirfry

5 oz - beef or chicken - Or - 7 0z shrimp - sautee and remove from pan

Stirfry veggies in 1 teaspoon Cocunut oil or / Olive oil

1 - cup bok choy - chopped
1 - cup fresh bean sprouts
3 - raw mushrooms
1 - clove minced garlic
1/2 - teaspoon SeaSalt
1-teaspoon soya sauce
Fresh ground pepper

Top with chopped green onion



Sometimes just for a variation to the Soya Sauce - i will add a small amount of the WF BBQ sauce. THis tastes really good....

THis is a meal (supper) I make when I am in a hurry.

Tuna Salad - Large meal size serving

Chopped fresh lettuce - Romaine is my fave for this salad

1/3 cup red onion diced
1/2 celery diced
1-3 cup green peppers
5 cherry tomatoes - counted as part of restricted veggies
1 - can flaked albacore tuna - I use flaked, (packed in water only)

Dressing

I make this so often alls i really measure is the Olive Oil.

1 - 2 Teaspoons Extra Virgin Olive Oil
2 - Tablespoons WF Honey Dijon Salad Dressing
1 - clove or teaspoon garlic ( I use the minced garlic from jar)
1 - teaspoon mustard
Lemon Juice - Generous squirt
White vinegar - squirt
fresh ground pepper
Sweeten with splenda if you prefer sweeter (i do)

I like this dressing alot and use it on my broccoli and asparagus from time to time....

picked these up when i registered at IP. Hope you like them

MINI MUFFINS
35ml cold water, mix with 1 pack of IP Chocolate crepe & Muffin mix (or the orange). If using orange i would add some cinnamon.
Put in small muffin tins. Bake 350 degrees for 10min.
can "frost" them with IP pudding of your choice.

CRACKERS - made with plain crepe mix
mix plain crepe mix with water so it is thich and spread on cookie sheet and add sea salt, garlic & others herbs you like on crackers. Bake 350 degrees until brown & crispy
options: garlic, pepper, dill weed, sesame seed & dried bell pepper seasoning for steak.

Vegetable Stir Fry - Great alternative to plain vegetables
1 Large Onion, cut into chunks
1/2 green pepper, cut into chunks or slices
1 package sliced mushrooms (14 oz)
3 cups chopped broccoli
1-2 bunches baby bok choy, large chop
8-12 oz bean sprouts
2 cloves garlic or 1 tablespoon of garlic from a jar (or to taste)
2 tsp minced ginger. Can use fresh, or the kind in a jar.
1/4 cup soy sauce.
1 tsp chili sauce. Adds heat. Found in the Asian Foods aisle. Should be 0 cal, 0 carbs.

All of the vegetables and their quantities can be adjusted based on your taste and preference in vegetables.

Heat large sautee pan over med-high heat. Add 1-2 tbsp olive oil.
Once heated, add onions, mushrooms and peppers. Cook until these begin to soften, about 5 minutes. Stir frequently.
Add Bok choy, broccoli, garlic, ginger, soy sauce, and chili sauce. Stir to evenly mix. Then cover. Cook about 5 minutes, stirring periodically.
While broccoli is still semi-raw, add bean sprouts.

Cook until broccoli is at desired done-ness, continuing to stir periodically.

Portion into 2 cup quantities for your dinner vegetable, or lunch vegetable.

Low Carb Low Cal Stuffed peppers

Ingredients

4-Large green peppers or red peppers, seeded, cored and sliced in half lengthwise
2 Tbsp- Olive oil
½ cup- Mushrooms, chopped
½ cup- Celery, chopped
1-Garlic clove, chopped
1-1¼ lb- Lean ground turkey (I use 93% lean)
1-Egg, beaten
¼ tsp- Garlic powder
1tsp- Italian seasoning, salt and pepper to taste
1-(14 ½ ounce) can Italian-style diced tomatoes, undrained
1-(8 oz) can tomato sauce (look at the carbs & sugar)-> NO SUGAR
Feta cheese as a topping but only 1oz per serving on phase 1&2 remember the feta cheese is your 1oz of daily allowance of dairy!

Preparation
On stovetop in a medium skillet or saucepan, sautee mushrooms, onion, celery and garlic in olive oil until veggies are soft; remove from heat.

Meanwhile, in a medium-mixing bowl, combine ground turkey, egg, garlic powder, Italian seasoning, salt and pepper

Add sautee veggies mixture to turkey mixture; mix well

Stuff peppers with turkey/veggie mix and place in an ungreased shallow casserole dish

In a small bowl combine undrained tomatoes and tomato sauce; pour over peppers to cover

Sprinkle with feta cheese and Italian seasonings; cover with aluminum foil and bake for 50 minutes.

Uncover, sprinkle with feta and bake for an additional 10 minutes or until cheese is bubbly and browned

Just remember this treat is a twice a week meal!

Grilled Asparagus

Prep: 10min
Cook: 10min
Servings:4

Ingredients
1 1/2lb fresh asaparagus
2 tbsp olive oil
2 tsp lemon juice
1 tsp Dijon mustard
salt and pepper
tarragon or French shallots (optional)

Preparation
Preheat oven to 450. Cut and discard tails of asparagus. Place asparagus on a foil-lined rimmed baking sheet. Brush with half the olive oil (1 tbsp) and toss to coat. Make sure asparagus are tightly aligned. Grill in oven for 8-10 min, turn once. Meanwhile, in a small bowl, whisk remaining olive oil (1tbsp), lemon juice and mustard. When asparagus are cooked, place them in a service plate and pour vinaigrette. Garnish with tarragon or French shallots.

* Turn the entree into a main course, top with lobster or crab meat.

Oven Roasted Cauliflower
Prep Time:
10 min
Cook Time:
30 min
Serves: 6 to 8 servings
1 large cauliflower, about 2 pounds, cut into 1 1/2-inch flowerets
1/3 cup extra-virgin olive oil
2 1/2 tablespoons lemon juice
1 1/2 teaspoons finely chopped fresh rosemary leaves
1 1/4 teaspoons kosher salt
1/2 teaspoon fresh cracked white pepper
1 1/2 teaspoons minced garlic
Preheat the oven to 375 degrees F.
In a large bowl, combine all of the ingredients except the garlic. Toss to mix well and place in a large baking dish or shallow roasting pan. Place the pan in the oven and roast the cauliflower, turning once or twice, until tender and caramelized around the edges, 30 to 35 minutes. During the last 5 minutes of cooking, stir the garlic into the pan. Remove the pan from the oven and serve immediately.

Oriental Beef Salad
Preparation: 20min
Cooking: 8min
Servings:4

Ingredients
Dressing
2 tbsp Tamari sauce
2 tbsp Splenda or Stevia
1/2 cup extre-virgin olive oil
1 tsp ground coriander
1 tsp ground black pepper
1tsp ground anise
Garnish
4x 3 1/2oz flank steak
1 cup mixed salad
4 green onions
1/4 cup sweet yellow pepper, grilled and cutin fine strips
1 English cucumber, minced
1/4 cup daikon radish, minced ( or red radish)
8 asparagus, tender-crisp
grilled seasame seeds

Preparation
Mix Tamari sauce, Splenda, oil, coriander, black pepper and anise. Keep half the mixture as dressing. Brush steak with the other half. In a large skillet or on the barbecue, grill steak over medium-high heat, 2 to 4 min each side for a perfect cooking. Brush steak with marinade while cooking. Set aside. Share out mixed salad in 4 plates and put green onion. Scatter sweet pepper, cucumber and daikon radish. Garnish with asparagus. Sprinkle with reserved dressing. Cut steak into strips and place on salad

Here is my "modified" version of the WW zero point soup.

3 c. chicken or beef broth (fat free and reduced sodium)
2 garlic cloves
1/2 c. celery
1 T tomato paste
2 c. chopped cabbage
1/2 c. onion
1/2 c. frozen or fresh green beans
1/2 c. chopped zucchini
1/2 t. dried basil
1/2 t. dried oregano
sea salt and pepper to taste

Spray the bottom of a medium sauce pan with olive oil cooking spray. Saute the garlic and celery on medium-low heat until celery starts to soften. Add 1/2 c. of the stock, cabbage and zucchini and saute for a few more minutes. Add the tomato paste and stir around. Add the rest of the stock, green beans, onion, basil, and oregano. Let simmer for 10-15 min. Sea salt and pepper to taste.

This recipe has 4 cups of vegetables added so I just considered it 2 servings.
I also counted it as 1/2 cup of restricted veggies since it has green beans and tomato paste.

I tried it I liked it - i am getting tired of broccoli and cauliflower. thanks

MOTHER-IN-LAWS SPINACH SALAD DRESSING (modified)
1 T. green onion
1 clove garlic, minced
1 t. sea salt
pinch red pepper
1/4 c. - 1/2 c. Splenda
1/2 c. olive oil
1/4 c. vinegar
juice of one lemon
1/3 c. Walden Farms catsup
Shake it up. That's it.....(don't know how legal it is....you really don't need much for a great taste on your spinach).

RATATOUILLE
Makes 4 servings
½ cup yellow or white onion, finely chopped
1 clove garlic, minced
2 teaspoons olive oil
2 cups eggplant, peeled and cubed
1 small zucchini (or yellow summer squash in season), halved lengthwise and cut into ¼-inch-thick slices (1 cup)
1 cup tomatoes, chopped
½ cup green bell pepper, chopped
2 tablespoons vegetable broth or water
1 tablespoon fresh basil, chopped (or ½ teaspoon dried basil, crushed)
Salt and freshly ground black pepper to taste
Heat oil in a large skillet over medium heat. Add onion and garlic to hot oil and cook until tender. Stir in vegetables, broth, and basil. Reduce heat to simmer. Add salt and pepper. Cover and let simmer for 20 minutes or until tender. Remove cover and cook 5 additional minutes or until thickened, stirring occasionally.
Add shredded cooked chicken just before serving for a main dish.

This is really good!

HELP

I need suggestions for the dinner meal. I need to be more creative.
Anything would be great.
:hug:

MARINATED VEGETABLES
1C vinegar (I use apple cider vinegar, but can use white)
1C salad oil (i use olive oil)
1T splenda
1T dill weed
1tsp salt
1tsp pepper
1tsp chopped garlic
Add in quantities that you want - celery, broccoli, cauliflower, mushrooms, etc. Marinate overnight and enjoy. (you can tell when it is time to throw out if you haven't eaten it completely - it gets "slimy" when old)

I think this is my husband and my favorite dinner option. We'll happily eat this even if not doing IP.

Juicy Chipotle Roasted Pork Tenderloin
Ingredients:
1 pork tenderloin (1 - 1 1/2 pounds)
Chipotle Rub by Pampered Chef*** (some other rub options are at the bottom of the page, if you don't have this)

1) Preheat oven to 350.
2) Sprinkle rub on outside of Pork Tenderloin until coated
3) Heat olive oil in pan over med-high heat. (preferred is a cast iron pan, or any pan that can go from stovetop to oven).
4) When pan is hot place pork tenderloin in pan, searing on all sides. Searing is important here - it seals the juices into the meat, so don't skip this step! To sear, turn the meat after about 1-2 minutes on the heat. Keep rotating until all sides have been seared.
5) Transfer the pan into the preheated oven (if you don't have a pan that can go from stove to oven, transfer into an oven-suitable pan).
6) bake for 20 minutes.
7) Remove from oven, slice and enjoy.


Other Rub Alternatives
If you don't have the awesome Chipotle Rub (and no - I'm not a PC rep!), here are a couple of alternatives:

Herb and Garlic Rub
1 tbsp parsley, minced
1/2 tsp fresh thyme, minced
1 tsp garlic, minced
1 tsp rosemary, minced
1/2 tsp sea salt

Garlic-Rosemary:
2 tsps Garlic Powder
1/2 tsp sea salt
1/2 tsp black pepper
1/2 tsp rosemarry

Garlic-Rosemary:
1 tbsp Garlic Powder
1/2 tsp sea salt
1/2 tsp black pepper
1 tsp rosemarry

Curried Rub
1 tbsp. curry
1 tsp. garlic powder
1/2 tsp sea salt
Pinch of cayenne

Be really cautious about buying pre-made rubs from the spice section. I've noticed many of the nutrition info shows 0 calories, but will list sugar as the 2nd or 3rd ingredient.

These are not my own, I read them somewhere on the internet. I haven't tried either of them yet, but certainly will as soon as I begin Ideal Protein.

Large zucchini can be peeled, then sliced lengthwise and seeded. Now slice crosswise to make pieces that look like apple slices. These are seasoned with cinnamon or apple pie spice and a bit of allowed sweetener. Microwave in a small glass dish with a lid for a few minutes for a "baked apple" dessert.

Or, the same ingedients can be simmered in a saucepan with a little water on the stove top until it is cooked down to "apple butter" and can used as a spread on crepes or topping on vanilla pudding.

I love the idea of turning a veggie into dessert... and no need to waste the zucchini peels - I would chop them and add to soup or maybe a stir fry. Be creative! Ü

Just an FYI I do not do well with an "actual" recipe but I'll try and put it in recipe form!

I just made this for dinner and WOW I totally loved it! (I don't know if I was totally staving but still :lol:)

1lb ground turkey
1 garlic clove-chopped
about 2 pinches of sea salt and then pepper
a head of romaine lettuce -cleaned
handful of bean sprouts
teriyaki sauce what ever kind you like just watch the ingredients that it don't have MSG's or high carbs.

So easy, So good and feeling and Totally legal for your dinner.

These are not my own, I read them somewhere on the internet. I haven't tried either of them yet, but certainly will as soon as I begin Ideal Protein.

Large zucchini can be peeled, then sliced lengthwise and seeded. Now slice crosswise to make pieces that look like apple slices. These are seasoned with cinnamon or apple pie spice and a bit of allowed sweetener. Microwave in a small glass dish with a lid for a few minutes for a "baked apple" dessert.

Or, the same ingedients can be simmered in a saucepan with a little water on the stove top until it is cooked down to "apple butter" and can used as a spread on crepes or topping on vanilla pudding.

I love the idea of turning a veggie into dessert... and no need to waste the zucchini peels - I would chop them and add to soup or maybe a stir fry. Be creative! Ü

Have you tried it yet?

Hi, All. I was somewhat underwhelmed by the chocolate pudding, when that was the thing I was most looking forward to trying. Last night I fiddled around with it and came up with a great recipe:

Instead of very cold water, I mixed it at room temp.

Added to the water beforehand:

splash of real french vanilla extract
dash of sea salt
1 1/2 packs of splenda

shake until salt and splenda are dissolved. Add pudding packet and shake the **** out of it in a sealed tupperware. Put in freezer for 30 to 45 mins. I had the idea of making it into some kind of "ice cream", but I think the alcohol in the vanilla extract keeps it from freezing. I think the alcohol also changed the texture from doughy to a smooth real pudding texture. Man was it good.

Echobaby, I did try the zucchini baked like apple slices at lunch today. I wasn't bad... I think it will all depend on the sweetener. I used vanilla stevia and stevia is not a favorite of mine. Ü

All of these recipes look delicious! Yeterday was my first day on IP - for dinner I got a little creative and made this:

7oz shrimp(raw, peeled, deveined)
3/4 cup frozen broccoli pieces
1/4 cup shredded red cabbage
1 tsp minced garlic
Hot Red Pepper sliced/chopped (the amount you put in is up to you - I used the whole thing because Im a heat junkie)
Low Sodium Soy Sauce

Add a little olive oil to your pan - heat it over medium
Add the garlic into the oil and cook it out for a few mins
Throw the cabbage into the pan and cook for 2-3 mins
Then add the Hot Pepper pieces - Cover with a lid for a few mins
Add the frozen broccoli and cover for 7 mins
Add the soy sauce(I use less than the suggested serving size because Im not a fan of soy or tamari)
Throw the shrimp into the pan and cook until pink - stirring frequently to blend all of the flavors together
Once the Shrimp is pink, remove from the heat and let sit covered for 2 mins.

**While the above was cooking and resting - I used the in between time to chop up the other 1 cup of veggies allowed and made a salad**

I love this pot roast!

Put your pot roast in the crockpot. Sprinkle with sea salt and pepper and cover with minced garlic. Then add about half a jar of sliced peperocinis along with half a jar of the juice. Cook on high all day. Enjoy!! You can even start the potroast from frozen. Yummy...

I got these recipes from the following site: http://kitchen-parade-veggieventure.blogspot.com/

ROASTED CAULIFLOWER
Hands-on time: 5 minutes + occasional stirring
Time to table: 50 minutes
Serves 4

2 tablespoons olive oil
4 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon pepper
1 head cauliflower, cut in small florets

Set oven to 425F. Stir together all ingredients in large bowl until cauliflower is uniformly coated with oil. Transfer to baking sheet in single layer (use a second sheet if needed). Roast 35 – 45 minutes, stirring every 5 minutes for last 15 minutes, until cauliflower is dark brown but not burnt.

NUTRITION ESTIMATE
Per Serving: 112 Cal (56% from Fat); 4 g Protein; 8 g Tot Fat; 9 g Carb; 6 g Fiber; 37 mg Calcium; 1 mg Iron; 329 mg Sodium; 0 mg Cholesterol, Weight Watchers 2 points

BRUSHED EGGPLANT
Active time: 10 minutes
Time to table: 50 minutes
Serves 4

DRESSING
1 tablespoon good vinegar
1 tablespoon Dijon mustard
1/2 teaspoon kosher salt
1 tablespoon good olive oil

1 pounds eggplant, stem removed, cut in 3/4 inch slices
Salt & pepper
Fresh herbs (optional, tarragon was great)

Preheat oven to 375F. Combine dressing ingredients in a small bowl. Arrange eggplant on a baking sheet cut-side up (you might cover with foil unless it's non-stick). Brush the up-facing side of each slice, turn those with two cut sides upside down and brush the cut sides. Sprinkle with salt and pepper. Bake for 20 minutes. Remove from oven, turn slices over and bake another 20 - 25 minutes or until golden and soft.

NUTRITION ESTIMATE Per Serving: 60 Cal (50% from Fat, 8% from Protein, 42% from Carb); 1 g Protein; 4 g Tot Fat; 0 g Sat Fat; 3 g Mono Fat; 7 g Carb; 4 g Fiber; NetCarb3; 3 g Sugar; 14 mg Calcium; 0 mg Iron; 341 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

SOURCE: Sara Moulton Cooks at Home

SHREDDED ZUCCHINI with THYME
Active time: 10 minutes
Time to table: 25 minutes
Serves 4

1 1/2 pounds zucchini
1 1/2 teaspoons kosher salt
1 tablespoon Dressing
1 teaspoon fresh thyme, dill or tarragon

DRESSING
Mix 1/4 cup vinegar, 1 teaspoon Dijon mustard, 1/2 teaspoon kosher salt and 3/4 cup extra virgin olive oil.

Remove the stem ends from the zucchini, then grate. Transfer to a colander, stir in the salt. Let rest for about 15 minutes in a sink or over a dish. Grab a handful of zucchini and squeeze out the liquid, repeating until no more can be easily extracted.

Heat a skillet over MEDIUM HIGH. Add Dressing and zucchini. Toss gently. Cook until zucchini is hot and cooked through, turning occasionally. Stir in thyme. Serve immediately.

NUTRITION ESTIMATE
Per Serving: 50 Cal (45% from Fat, 14% from Protein, 41% from Carb); 2 g Protein; 3 g Tot Fat; 0 g Sat Fat; 6 g Carb; 2 g Fiber; 31 mg Calcium; 1 mg Iron; 921 mg Sodium; 0 mg Cholesterol, Weight Watchers 1 point

MARINATED BRUSSELS SPROUTS
Hands-on time: 20 minutes
Chill 4 hours before serving
Serves 8
• Generously salted water to cover
• 2 pounds Brussels sprouts, preferably fresh of about equal size (frozen sprouts also work)

• 1 tablespoon olive oil
• 4 tablespoons vinegar
• 1 teaspoon soy sauce
• ½ teaspoon dry mustard
• ½ teaspoon salt & sugar
• ¼ teaspoon oregano & thyme
• Salt & pepper to taste
Bring water to a boil. If using fresh sprouts, trim stem ends, remove outer leaves and cut an X into core with tip of a knife (this promotes even cooking). Cook for 6 – 8 minutes until cooked but still bright green. Drain.
Mix remaining ingredients in a bowl. Add hot sprouts, stir several times. Chill for 4 hours before serving.
NUTRITION ESTIMATE Per Serving: 67 Cal (24% from Fat); 2g Tot Fat; 0g Sat Fat; 11g Carb; 4g Fiber; 182mg Sodium; 0mg Cholesterol; Weight Watchers ½ point

These are so good. I use them on a salad or just as my protein for the day. You can use this brine for vegetables (asparagus, broccoli, cauliflower) also:

PICKLED EGGS
3 dozen boiled eggs, peeled 5 bay leaves
1 qt. vinegar 3 Tbsp. salt
1 cup cold water 1 Tbsp. garlic pepper
1 jar hot chili peppers

Peel the boiled eggs and then put all of the ingredients together in a large glass jar and refrigerate for 3-4 weeks until pickled to your taste.

Ingredients:


1 pound mahi-mahi fillets
8 ounces fresh sliced mushrooms
1/2 cup olive oil
1/2 cup soy sauce
1 tablespoons onion powder
1/2 teaspoon pepper
2 cloves garlic, crushed
1/4 - 1/2 cup finely chopped onion


How to cook Easy Baked Mahi-Mahi with Mushrooms:
Combine marinade.
Wash the mahi-mahi fillets and place in zip lock bag.
Pour marinade over the mahi-mahi fillets and move fish around so marinade covers and surrounds fish.
Marinate in refrigerator for 1-4 hours.
Spray glass casserole dish with cooking spray.
Pour the marinated mahi-mahi fillets and marinade over sliced mushrooms in casserole.
Bake in 350°F oven 20 minutes or until fish is flaky.

Ingredients:


1 1/2 pounds mahi-mahi
2 tablespoons olive oil
3 small onions, chopped
4 cloves garlic, minced
5 button mushrooms, sliced
1 tablespoon fresh lemon juice
1 teaspoon cornstarch
Salt and pepper to taste
2 tablespoons water

How to cook Steamed Mahi-Mahi with Onions and Mushrooms:
In a large skillet, heat olive oil and cook onions, mushrooms and garlic over medium heat until onions are transparent.
Cut the mahi mahi into 3 inch long filets. Place the Mahi Mahi fillets over the onions, mushrooms and garlic. Salt and Pepper the first side of the filets to taste. Add white cooking wine and lemon juice.
Cover and cook 4 to 5 minutes. Turn the filets over and salt and pepper the second side to taste. Cook 4 to 5 minutes or until fish flakes easily.
Remove only the fish to a heated plate and keep warm until sauce is ready.
In the same skillet with all the onions, mushrooms, and garlic, raise heat to medium/high. Bring to a boil. Dissolve cornstarch in the 2 tablespoons of water stir into skillet. Stir the sauce continuously until sauce thickens to desired consistency.
Pour sauce over mahi mahi filets. Serve immediately.

Ingredients

4 (4 ounce) fillets tilapia
4 cloves crushed garlic
3 tablespoons olive oil
1 onion, chopped
1/4 teaspoon cayenne pepper

Directions
Rub the fish fillets with the crushed garlic, then place them in a shallow, non-reactive dish. Spoon the olive oil over the fish until they are coated. Place the onion on top of the fish. Cover the fish and refrigerate overnight to allow the fish to soak in the marinade.
Preheat the oven to 350 degrees F (175 degrees C).
If baking the fish, transfer it to a 9x13 inch baking dish along with the olive oil, garlic, and onion. Sprinkle the fish with the cayenne or white pepper. If you are grilling the fish, wrap the fish and oil, garlic, onion, and pepper in aluminum foil.
Bake at 350 degrees F (175 degrees F) for 30 minutes.

Ingredients

4 (4 ounce) fillets tilapia
1/4 cup fresh lemon juice
2 1/2 teaspoons ground coriander
1 1/2 teaspoons dried parsley
1 roma (plum) tomato, diced

Directions
Place the tilapia, lemon juice, coriander, and parsley in a bowl; toss until fillets are evenly coated. Refrigerate at least 2 hours.
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking dish.
Arrange the fillets in the bottom of the prepared baking dish; top each with tomato. Drizzle remaining marinade over the fillets. Cover with aluminum foil.
Bake in preheated oven 15 minutes. Remove foil and bake uncovered another 5 minutes.

Ingredients

4 Tilapia Fillets
MARINADE
1/4 Cup - Olive Oil
1/2 Lemon - Juiced
1 Tablespoon - Oregano
1/2 Teaspoon - Black Pepper
1/4 Cup - Red Wine/Balsamic Vinegar
1/2 Cup - Parsley, Finely Chopped
2 Cloves Garlic - Minced
2 Dashes Tabasco

Directions
Combine all ingredients, except fillets, in a large lidded container (I use a medium size Tupperware bowl) and shake well.
Place fillets in marinade and give it another good shake to coat the fillets.
Marinate fish in the marinade for 30 minutes.
Remove fillets from marinade.
Place fillets on hot grill elevated above coals. Cook 2-3 minutes per side.
Makes 4 servings

Ingredients

8-10 bnls. Tilapia fillets
2 (or so) Tbls. Olive Oil
2 Tbls. Lemon Pepper Seasoning
1 Tbls. Garlic Salt
3 Tbls. Fresh Dill Chopped
pinch of sea salt
Juice of 1 Lemon

Directions
Drizzle Olive Oil over fish
Season the fish with all the dry spices and Dill
Squeeze the juice of the lemon to cover the fish
Let Marinate for 15 min.
Grill over med/high heat 6-8 min per side until done( I use a fish grill basket that holds the fish in place while it cooks)

Ingredients:

6 tablespoons olive oil
***Cajun spice blend:***
4 tablespoons Spanish paprika
1 1/2 tablespoon salt
1 1/2 tablespoon onion powder
2 tablespoons garlic powder
3 tablespoons cayenne pepper
2 teaspoons white pepper
2 tablespoons black pepper
2 teaspoons dried thyme
2 teaspoons dried oregano
***fish:***
4 Alaskan halibut fillets (8 ounces each)

Directions:

Clean grill with wire brush to get it as smooth as possible. Heat grill, using mesquite charcoal. When heated, wipe grill surface with a towel lightly saturated with soy oil. Repeat this process two or three times before cooking the fish, always remembering to wipe with oil immediately before placing the fish on the hot grill. (This prevents sticking.)

To make spice mix: Mix all spice mix ingredients in a bowl. You will end up with 2 cups of spice mix but you will need only 1 cup for this recipe. Tightly cover the remaining spice mix and use another time.

Put 1 cup spice mix on plate and dredge one side of each fillet. Place halibut fillet on hot, oiled grill, seasoned side down. Place the fish at a diagonal on the cooking grill. This reduces the chance of the fish falling through the grill or falling apart when turning the fish over.

Cook first side of fish 3 to 5 minutes or until fish turns from translucent to opaque/white halfway up thickness of fillet.

Use fork and spatula to turn the fish over. Place fork under fish to gently lift it free of grill while you are easing the spatula under the fish. Turn the fish over, then lightly baste with soy oil.

Cook until fish turns from translucent to opaque and white. Be careful not to cook the fish beyond the point of doneness; otherwise, it will dry it out and become toughened. Remove from grill and serve immediately.

Ingredients:

1/4 teaspoon freshly grated lemon zest
1 1/2 tablespoon fresh lemon juice
1/2 teaspoon dried oregano
salt and pepper
1/4 cup olive oil
3/4 cup cherry tomatoes, halved, seeded, and sliced thinly
1/2 cup cucumbers, seeded and thinly sliced
olive oil
2 (1-inch-thick) halibut steaks

Directions:

In a bowl whisk together lemon zest, lemon juice, oregano, salt and pepper to taste. Whisk in oil until dressing is emulsified and stir in tomatoes and cucumbers.

Brush with oil and grill halibut over moderate heat for 8 minutes, turning once and covering for the last 4 minutes. Transfer to plates and spoon dressing over.

hi there,

I am going to another info seminar on the 16th of November where an IP worker will be providing info and fielding questions. I have a few myself, but for those who are on this diet independently, i would be happy to put some questions forward. Seems like most people are on this diet with assistance through a coach, or their health workers. In our area, it was simply introduced when a local person tried it themselves, liked it, and is now our local outlet to purchase the products. They have offered to be coaches, and are hugely helpful in the motivational department with weekly weighins and measurements etc. I think due to such demand and popularity of this diet, they have requested the IP to come again - i think it is great because i was so skeptical the first session i really did not ask any questions that i now need answers to. Not skeptical anymore! 7th weigh in tomorrow - and feeling positive about it.. have a good day everyone.

1/2 c. fresh lemon juice
1 tbsp. minced lemon zest
1/4 c. Dijon mustard
3 tbsp. finely chopped tarragon
2 tbsp. finely chopped chives or scallions
1/4 c. olive oil
1/4 tsp. black pepper
6 1/2 lb. halibut steaks or fillets
Garnish: lemon slices and tarragon sprigs

Combine the lemon juice, lemon zest, mustard, tarragon, and chives in a small mixing bowl slowly whisk in the olive oil until well blended. Add the pepper to taste for seasoning.
Arrange the fish pieces in a large, shallow glass dish. Pour the marinade over, coating all the pieces evenly. Marinate 1/2 to 2 hours.

Prepare barbecue for medium heat grilling. Grill about 3 inches from flame for 5-7 minutes per side or until done. Garnish with lemon slices and parsley. Serve immediately.

Ingredients

6 (6 ounce) fillets halibut
2 tablespoons olive oil
2 tablespoons fresh lime juice
1/2 teaspoon dried thyme
1/2 teaspoon dried basil
1/4 teaspoon dried oregano
1/8 teaspoon dried rosemary

Directions
Place halibut fillets in a shallow baking dish. In a bowl, whisk together the olive oil, lime juice, thyme, basil, oregano, and rosemary. Pour marinade over fish, cover, and refrigerate 2 to 4 hours.
Preheat grill for medium heat. Adjust grate height to between 4 and 6 inches from heat source.
Lightly oil grill grate. Remove halibut from dish, and discard marinade. Cook for 5 minutes per side, or until fish can be easily flaked with a fork.

Ingredients

1 lb sea bass (cleaned and scaled)
3 garlic cloves, minced or crushed
1 tablespoon extra virgin olive oil
1 tablespoon italian seasoning or fresh parsley leaves
2 teaspoons fresh coarse ground black pepper
1 teaspoon salt
2 lemon wedges

Directions
1 Preheat oven to 450F°.
2 In a cup, mix garlic, olive oil, salt, and black pepper.
3 Place fish in a shallow glass or ceramic baking dish.
4 Rub fish with oil mixture.
5 Bake fish, uncovered, for 15 minutes; then sprinkle with parsley or Italian seasoning and continue to bake for 5 more minutes (or until the thickest part of the fish flakes easily).
6 Drizzle remaining pan juices over fish and garnish with lemon wedges.

Ingredients:

4 Flounder fillets(6 oz ea)
2 cloves Garlic
1/4 cup Fresh lemon juice
1 tablespoon Soy sauce
1 teaspoon Stevia
1/2 teaspoon Salt
1/4 cup Olive oil

Directions:

Preheat oven to 450degrees F.

Arrange fillets in a ceramic or glass baking dish just large enough to hold them in one layer. Mince garlic and in a small bowl combine with lemon juice, soy sauce, stevia, and salt. Whisk in oil until emulsified and pour vinaigrette over fish.

Bake fish in middle of oven until just cooked through and no longer translucent, 5 to 7 minutes.

Ingredients

4 4 ounce fillets
1/2 c lemon juice
1 Tbl dried minced onion
1 16 ounce can diced tomatoes, undrained
1 T dried parsley

Directions
Preheat oven to 400 F
Spray a shallow baking dish
Combine juice, onion, tomatoes and parley
Pour mixture over fish
Bake 15 to20 minutes depending on thickness of fish
4 servings 149 calories 3 gr fat 1 gr fiber

Ingredients

6 fresh skinless haddock fillets
6 slices lemon
2 tablespoons snipped fresh dill
1 teaspoon freshly ground black pepper
1 teaspoon seasoned salt

Directions
Rinse fish and pat dry then season with salt, pepper and dill.
Place in a foil pouch then place slices of lemon on top of each fillet and seal bag.
Place on grill for 6 minutes per side then remove to serving platter and serve immediately.

In a bowl combine:

1 clove garlic, minced
6 Tbsp olive oil
1 Tbsp lemon juice
1 tsp basil
1 tsp salt
1 tsp pepper
1 tsp parsley

Place haddock in a gallon ziploc bag.
Add marinade.
Refrigerate 30 minutes.

Grill 5 minutes per side or until flakes easily.

1/4 cup fresh lime juice (2 to 3 limes)
2 tbsp olive oil
1 clove garlic, finely chopped
1 tbsp soy sauce
1 tsp grated fresh ginger root, optional
1 tsp Dijon-style mustard
1/4 tsp salt
1/4 tsp freshly ground black pepper
6 haddock steaks (about 1-inch thick)

1. Preheat grill or broiler. In a small bowl, whisk together the lime juice, olive oil, garlic, soy sauce, optional ginger root, mustard, salt, and pepper. Brush the haddock steak with about one-third of the dressing and reserve the rest.

2. Place haddock steaks on the grill or in a broiler pan, and grill or broil until the steaks are golden on the outside and done to taste to taste inside, about 3-5 minutes per side.

3. Remove haddock steaks from the broiler and place them on a serving platter or individual plates. Drizzle with the reserved lime mixture. Serve immediately.
Serves 6.

Ingredients

4 Large cabbage leaves
4 Haddock fillets (3-1/2 oz each)
4 teaspoons cider vinegar
1 tablespoon Minced chives
1 tablespoon Minced fresh parsley
2 teaspoons Salt-free seasoning blend
1/2 teaspoon Salt-free lemon-pepper seasoning

Preparation
Cook cabbage leaves in boiling water for 3 minutes. Drain and rinse with cold water; pat dry. Place each cabbage leaf on a double layer of heavy-duty foil (about 15-in x 12-in). Place 1/2 cup corn on each leaf; top with a fish fillet. Sprinkle with vinegar. Combine seasonings; sprinkle over fillets.

Wrap cabbage leaves around fish; fold foil around cabbage and seal tightly. Place packets on a baking sheet. Bake at 425 for 12-15 minutes or until the fish flakes easily with a fork.

3 med. lobster tails
2 tsp. parsley
Salt to taste
Pepper to taste, optional
3 tbsp. olive oil
Juice of 1 med. lemon
1 c. water
[/LIST]
Split lobster tails in half lengthwise. Remove sharp edges. Sprinkle each with parsley and salt and pepper (if desired). Pour olive oil and lemon juice on each tail.
Pour water on bottom of a shallow 7 x 11 inch baking pan. Place lobster tails in pan. Bake in a preheated oven at 375 degrees for 25 minutes or until tender.

Ingredients
1 lobster tail, small uncooked
1 lb mussels
1/2 lb jumbo shrimp, uncooked
2 cups water
1 tablespoon oil
1 garlic clove, crushed
1 onion, sliced
1 (14 1/2 ounce) canned tomatoes
1 1/2 tablespoons Soy sauce
1/2 teaspoon Tabasco sauce
2 teaspoons Stevia
1 pinch saffron
3 tablespoons parsley, chopped

Directions
1 Cut lobster tail in half lengthwise, leaving shell intact, then cut into 1-inch pieces (still with shell on).
2 Scrub mussels, remove beard.
3 Shell and devein shrimp, leaving tails intact.
4 In pan, bring water to a boil, add seafood, cover, simmer 5 minutes, drain, reserve 1 cup of the stock.
5 Heat oil in pan, add garlic and onion cook, stirring until onion is soft.
6 Add reserved stock, undrained crushed tomatoes, sauces, stevia and saffron to pan.
7 Bring to a boil, cover, reduce heat, simmer 5 minutes , add seafood, heat through gently, serve immediately in bowls, sprinkled with parsley.

Ingredients:
1 tablespoon minced fresh basil
2 tablespoons olive oil
1 tablespoon Dijon mustard
2 teaspoons lemon juice
1 clove garlic, minced
1 dash salt and white pepper
8 uncooked large shrimp, peeled and deveined
Directions:

In a small bowl, combine the basil, oil, mustard, lemon juice, garlic, salt, and pepper. Pour 3 tablespoons into a small resealable plastic bag. Add shrimp. Seal the bag and turn to coat. Let stand at room temperature for 15 - 20 minutes. Set the remaining marinade aside. Drain and discard marinade.

Thread the shrimp onto two metal or soaked wooden skewers. Grill, covered, over medium heat for 2-3 minutes on each side or until shrimp turn pink. Baste occasionally with reserved marinade.

Ingredients:

1 pound shrimp -- peeled and deveined
2 cloves garlic -- chopped
2 tablespoons fresh basil
OR
1 tablespoon dried basil
1 1/2 cup fresh tomatoes -- chopped (roma or plum are best)
2 teaspoons olive oil

Directions:

Saute the shrimp with garlic in olive oil until they lose their transparency, about 4-5 minutes.

Add basil and tomatoes, and simmer 5 more minutes.

Ingredients

2 lbs med. shrimp
1/4 of lemon ( juice)
1/4 tsp salt
3/4 cup sugar-free ketchup
2 tablespoons worcestershire
Dash hot sauce


Directions
Leave shrimp shells on and place them in baking pan. Mix all ingredents. Ppour sauce over shrimp, bake at 350 for 30 min, until done. Makes some wonderful juice to pour on top of veggies!!

1 lb peeled, deveined shrimp (any size)
olive oil
paprika
garlic salt
Old Bay Seasoning
1 lime

Drizzle enough oil over the shrimp to coat. Sprinkle paprika, garlic salt and Old Bay, to taste (I use about 1/2 teaspoon of each for 1 lb of shrimp).
Place on wooden skewers which have been soaked in water for 1 hour.

Put on grill, cooking until shrimp tails turn white. Flip and cook for 1 1/2 to 2 minutes more (depending on size).

3/4 cup fresh lime juice
1 tablespoon minced fresh ginger
2 garlic cloves, minced
2 shallots, finely chopped
2 tablespoons finely chopped cilantro
1/2 teaspoon salt
1/8 teaspoon black pepper
1/8 teaspoon crushed red pepper flakes, or to taste
2 1/2 tablespoons lemon or lime marmalade
1/3 cup olive oil

Soak wood skewers. Cut 1 lb. large shrimp down back, leaving shell on, remove vein. Sprinkle with mixture of 1/4 cup white Worcestershire sauce, 1/4 teaspoon hot sauce and 1/2 teaspoon Cajun spice.
Place shrimp on skewers in non-metallic container, basting with sauce. Leave in refrigerator until time to cook. Grill 3 to 5 minutes, turning frequently.

1 to 1 1/2 lbs. lg. cooked shrimp
2 tbsp. paprika
2 tbsp. garlic powder
1/2 tbsp. onion powder
1 tsp. salt (optional)
Red pepper to taste
5 tbsp. olive oil

Combine seasonings and oil in large Baggie. Add shrimp and coat with seasoned mixture. Place shrimp on grill about 3 minutes on each side.

2 thick tuna steaks (at least an inch thick)
4 cloves garlic - chopped
1 large onion - diced
1 yellow pepper - pipped and chopped
1 red pepper - pipped and chopped
1 green pepper - pipped and chopped
1 jalapeno pepper - halved, pipped and finely chopped
2 or 3 sprigs of dill
1/4 cup of olive oil
[/LIST]
Preheat oven to 350 degrees.
Line a 10" by a few inches deep baking tray with aluminum foil tucking it into all corners. Cut enough foil to leave a large overlap; this will fold back across the tray.

Evenly distribute a few tablespoons of olive oil in the tray. Cut the tuna almost in half horizontaly, leaving an inch or so to hold the fish together.

Evenly stuff each steak with a diced clove of garlic in each. Place steaks in the tray. Evenly distribute onion, peppers, jalapeno pepper and garlic into the tray, covering the steaks.

Place a sprig of dill on top of each steak. Drizzle remaining olive oil over the steaks and the veg, amount of oil to use is personal preference, this makes an excellent "gravy" when cooked. Fold the foil over the tray being sure to cover tuna and loosely tuck it in. Place in the oven for about 40 mins, for thicker steaks about 45/50 mins. Remove and serve on a bed of white rice. Drain stock from tray and serve.

Ingredients:

5 cloves garlic, minced
1 tbsp soy sauce
1 tbsp worchestershire sauce
Juice of a lemon
Tuna steaks (approximately 2 lb)
1 tbsp lemon zest
1tsp freshly ground black pepper
Olive oil 3-4 tbsp
Salt to taste

How to make Fresh Tuna steakMethod: Combine all the ingredients for marination in a large mixing bowl. Mix till well blended. Wash and clean the tuna and place in the marinade. Cover and refrigerate for about an hour. Cook on a greased skillet, cooking each side for approximately 5 minutes. Serve.

12 New Zealand green mussels, chilled or frozen 1/2 shell or cooked meats
6 med. tomatoes
2 green onions
Salt to taste
Few drops Tabasco sauce
1/2 tsp. sugar


Skin and finely chop tomatoes. Chop green onions finely and mix with salt, Tabasco sauce, sugar and tomatoes. Lay mussel meats or half shell mussels in a oiled baking dish. Spoon sauce over each mussel. Bake at 400 degrees for 8 minutes, or until hot.

Ingredients

2 tablespoons olive oil
2 inches ginger, peeled and minced
1 Thai red chili pepper or jalapeno, seeded and chopped
2 tablespoons Thai red curry paste
1/2 cup sugar-free ketchup
2 limes, juice of
1 1/2 cups water
16 littleneck clams, scrubbed
2 lbs mussels, scrubbed
1 red bell pepper, thinly sliced
1/2 cup cilantro, fresh
1/2 cup basil, fresh and leaves torn roughly if large

Directions
1In a large pot, heat the oil over medium high heat.
2Add the ginger, garlic, and chile and stir fry until fragrant.
3Add the curry paste and ketchup and fry until they start to brown.
4Add the lime juice and water. Cover and bring to a boil.
5Add the clams. Cover and cook until they start to open, 3 minutes or so.
6Add the mussels, recover, and cook until they open slightly, about 3 more minutes.
7Add the red bell pepper, half the cilantro and basil. Stir to combine.
8Cover and cook for another 2 minutes, until the pepper starts to get tender.
9Remove the shellfish to a serving bowl, discarding any that did not open. Ladle the broth over the top, then sprinkle with the remaining cilantro and basil.

Ingredients

1/4 cup olive oil
2 garlic cloves, minced
1 cup diced tomato, canned with juices
1 tablespoon fresh parsley, chopped
1 teaspoon dried oregano
1 pinch hot pepper flakes
2 lbs mussels, scrubbed

Directions
1in a large heavy saucepan heat oil over med-high heat.
2saute garlic until aromatic about 30 secs.
3add tomatoes, parsley, oregano and hot pepper flakes; reduce heat and simmer for 10 minutes.
4add mussels, cover and simmer for 3 to 4 minutes or until mussels open.

1 large cucumber
1 pack of splenda
2 tsp grapeseed oil-or-EVOO
2 tsp rice wine vinegar-natural no carbs
couple shakes of mrs. dash table spices
red pepper flakes ---to your heat tolerance
sea salt-just a pinch
pepper-pinch

cut cucumbers into slices and put in the marinated and enjoy.

:woohoo:Sweet, Salty and Crunchy!!! :woohoo:


Total guilt free treat. :T :sssh:

i am going to try that cucumber recipe Princass! it sound good...

Ingredients

1 tbsp - Chili powder
1/2 tsp - Cayenne Pepper (more or less to taste)
1/2 tsp - Paprika (mild)
1 Lime
1 tbsp - Olive Oil (more or less per your likes)
1 lb. Tilapia fillets

Directions
1. Preheat oven to 400f

2. Squeeze juice from 1 lime into a small bowl. Stir in up to 1 tablespoon of olive oil though you can also use much less and add more lime juice. Add chili powder, paprika, and cayenne pepper. (Amounts of each spice can be adjusted to make the spiciness of the dish hotter or milder.)

3. Place fish in a large flat casserole dish or roasting pan (or make foil packets) sprayed with Pam or Olive Oil.

4. Spoon the Chili-Lime mixture over the filets and spread to coat fairly evenly.

5. Cover dish with foil and place in oven for 10 minutes. Turn oven to broil, remove foil and cook for 2-5 more minutes. Check often to be sure the fish doesn't over cook or burn. Exact cooking time will depend on the thickness of the fillets.

Ingredients

2 tbsp chili powder
1/2 tsp garlic powder
1/2 tsp salt, divided
1 lb tilapia, sole or other white firm fillets
2 tbsp olive oil
3 tbsp lemon juice

Directions
Combine chili powder, garlic powder, and 1/4 tsp salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in large non stick skillet over medium high heat. Add fish and cook until just opaque in the center, gently turning halfway, 5 to 7 mins total. Makes 4 servings.

Ingredients

4 tilapia filets
1/4 tsp ground cumin
1/4 tsp salt
1/8 tsp red pepper flakes
Cooking Spray

Directions
1. Mix all 3 ingredients and rub across fish on both sides.
2. Heat a non-stick skillet over med-high heat.
3. Spray skillet and both sides of fish.
4. Place in pan and cook 3 minutes on each side or until fish flakes with a fork.

Ingredients

4-4 oz. Tilapia Filet's
Juice of 1 Lime
1 T. Chili Powder
1t. (to taste) Cayenne Pepper
1 Pkg. Fresh Spinach

Directions
In a small bowl, mix the lime juice, chili powder, & cayenne pepper together.

Place spinach leaves on a large rectangle of foil, then add Tilapia filets...spoon the lime juice mixture over the fish. Fold the foil up and roll edges to create an airtight pouch.

Cook in preheated 350-400 degree oven for about 15 mins (cooking time will vary depending on oven temp & how many pieces of fish you are cooking). You can also place pouches on the grill!

4 tuna steaks (3/4 to 1-inch thick, about 6 ounces each)
Zest and juice of one (1) lime
2 teaspoons dried thyme leaves
1/2 to 1 teaspoons coarsely-ground pepper
1/4 teaspoon salt
1 to 2 teaspoons extra-virgin olive oil
Extra-virgin olive oil

NOTE: You can substitute 1 1/2 teaspoons grated lemon zest and 2 tablespoons freshly squeezed lemon juice in place of the lime.

Rinse the tuna steaks and pat dry with paper towels. Grate the zest from the lime (you should have about 1 1/2 teaspoons), then squeeze the juice and set aside.

In a small bowl, combine lime zest, thyme, pepper and salt; stir to mix. Lightly rub both sides of the tuna steaks with olive oil. Rub the seasoning mix on the tuna steaks; coating them well.

Using a heavy bottomed sauté pan or a cast-iron pan, warm the olive oil. Increase the heat to high and place the tuna in the pan. Sear for 1 minute, then turn over carefully, reducing the heat to medium. Sear the other side for 1 more minute until medium rare. (Do not overcook the tuna or the meat will become dry and lose its flavor.) Pour the lime juice over the tuna steaks right after you take them from the stove, then serve.

Ingredients

1 bunch kale
1 tablespoon olive oil
1 teaspoon seasoned salt

Directions
Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
Bake until the edges brown but are not burnt, 10 to 15 minutes.

Ingredients:

3/4 pound (1 large bunch) kale*
2 to 3 teaspoons sesame oil
1 small shallot, minced
1 to 2 clove garlic, minced
1/4 cup (2 thin) minced scallions, both white and light green parts
1 teaspoon finely grated ginger root
1 tablespoon low-sodium soy sauce

Directions:

Wash the kale thoroughly to remove all grit. Discard the tough ribs, and coarsely chop the kale leaves.

In a large skillet or heavy wok, heat the sesame oil over medium heat. Add the shallot, garlic, scallions and ginger root and cook for about 1 minute to release the aromas. Add the kale a bunch at a time and cook 3 to 4 minutes, or until the leaves have softened a bit but the kale retains its shape. Remove from heat and add the soy sauce. Divide among individual plates, sprinkle with toasted sesame seeds, if using, and serve hot.

ABOUT COOKED KALE: Some people like their greens on the softer side. For this recipe, author Robyn Webb suggests two techniques to achieve that result:

After the 3 to 4 minutes' cooking time (but before the soy sauce is mixed in), add water, cover and let steam to desired texture. Continue the recipe with the soy sauce step as stated in the recipe directions.

The kale can first be plunged into boiling water and cooked for 3 to 4 minutes, then drained. Proceed with cooking the shallots and then add the kale as stated in the recipe directions.

1/4 cup extra-virgin olive oil (can use hazelnut or walnut oil)
2 tablespoons freshly squeezed lemon juice
3/4 teaspoon fresh thyme leaves, chopped
1 clove garlic, minced
3/4 teaspoon coarse salt
Pinch freshly cracked black pepperor to taste
2 pounds asparagus stalks, washed and trimmed

In a jar or bowl, combine olive oil, lemon juice, thyme, garlic, salt, and pepper. Store, covered, in the refrigerator. Serve at room temperature.

Blanch the asparagus in lightly-salted boiling water for about 3 minutes or until crisp-tender; do not overcook. Remove from heat and refresh under cold water; drain well.

Toss asparagus with enough lemon vinaigrette to lightly coat.

Arrange asparagus on serving platter or individual serving plates.

Ingredients

2 1/2 pounds thin asparagus, trimmed
Salt
Extra-virgin olive oil, for drizzling
6 cloves garlic, crushed
2 lemons, zested
8 to 10 anchovies, 1 (2-ounce) tin, drained (use 1/2 cup pitted green olives if you do not care for anchovies)
1/2 cup flat-leaf parsley, a couple of generous handfuls

Directions
Cook asparagus in shallow, simmering salted water 5 minutes. Drain, arrange on a platter and drizzle with extra-virgin olive oil.

While asparagus cooks, make a pile of garlic, lemon zest, parsley and anchovies. Finely chop all of the ingredients together to form gremolata.

Sprinkle the gremolata paste liberally over the hot asparagus with extra-virgin olive oil. Serve hot or room temperature.

Ingredients

3 tablespoons white wine vinegar
2 teaspoons Dijon mustard
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 cup plus 2 tablespoons extra-virgin olive oil
2 tablespoons green peppercorns in brine, drained
1 pound fresh asparagus, trimmed
2 tablespoons canola oil

Directions
Whisk together the vinegar, mustard, salt and pepper in a small bowl until combined. Slowly whisk in the olive oil until emulsified and stir in the peppercorns. Let the vinaigrette sit at room temperature for 15 minutes before serving. Vinaigrette can be made up to 8 hours in advance and refrigerated.

Heat the grill to high.

Toss asparagus with the canola oil and season with salt and pepper. Grill until tender, about 5 to 7 minutes.

Place grilled asparagus on a platter and drizzle the vinaigrette over the top.

5 dried mushrooms.
2 medium eggs.
4 cups of chicken stock.
½ tablespoon of cooking oil.
1 ½ teaspoons of soy sauce.
1 teaspoon of salt.

Instructions:
Wash the mushrooms, then allow to soak in a cup of water. Set aside.

Beat the eggs; then set aside.

Boil the chicken stock, then add the mushrooms (including the water they soaked in).

Boil for about 5 minutes.

Add the soy sauce and the salt.

Stir in the cooking oil and beaten eggs.

Serve hot.

1/4 cup minced scallions
2 tsp EVOO
4 oz drained canned crabmeat, cartilage removed
2 tblsp minced fresh parsley
1 tblsp drained white horseradish
2 cloves garlic, minced (pressed)
2 drops hot red pepper sauce
2 1/4 cup small mushrooms, stems removed* (24)
Ground red pepper to garnish

Instructions:
-------------
1. Combine scallions and oil. Saute for 2-3 minutes; stir in crabmeat, parsley, horseradish, garlic and pepper
sauce. Stir well.

2. Place half the mushrooms, stemmed sides up, in a 9" pie plate. Fill
each mushroom cap with 1 t. crab mixture. Microwave on High 3-4
minutes, turning plate once. Remove mushrooms to serving plate; repeat
with remaining mushrooms and filling. Let stand 2-3 minutes before
serving. To garnish, sprinkle with ground red pepper.

Ingredients

1 cup water
1 1/2 pounds fresh mushrooms, stems removed
1/4 cup olive oil
1 teaspoon dried thyme
1 teaspoon salt
3 tablespoons fresh lemon juice
3 teaspoons minced garlic
1/2 teaspoon ground black pepper
3 tablespoons dried parsley
1/8 teaspoon onion powder

Directions
In a large pot, bring water to a boil. Add mushrooms and simmer for 10 minutes. Remove from heat and drain.
In a large bowl, whisk together the olive oil, thyme, salt, lemon juice, garlic, pepper, parsley and onion powder. Add mushrooms and toss until coated. Chill in marinade overnight, and reheat to serve.

Ingredients:

1 large head cabbage
3 medium tomatoes, diced
1 small white onion, chopped
1/2 teaspoon garlic powder
1/2 teaspoon salt
1 teaspoon black pepper
1/4 teaspoon caraway seed
1/8 cup water or chicken stock

Preparation:
Preheat oven to 325°.
Quarter the cabbage and boil it in a large kettle or Dutch oven for 10 minutes. Remove cabbage sections; place in a shallow baking dish. Combine remaining ingredients in small bowl; pour over cabbage. Bake for 30 minutes, or until liquid is absorbed. Turn cabbage pieces about halfway through cooking time so wedges cook evenly.

Ingredients

1/4 t freshly grated lemon zest
1 1/2 T fresh lemon juice
1/2 t dried oregano
1/4 c olive oil
3/4 c cherry tomatoes, halved, seeded, and sliced thinly
1/2 c cucumbers, seeded and thinly sliced
vegetable oil for pan
2 1-inch-thick halibut steaks (1 lb)

In a bowl whisk together lemon zest, lemon juice, oregano, and salt & pepper to taste. Whisk in oil until dressing is emulsified , and stir in tomatoes and cucumbers. Heat a ridged grill pan or cast-iron skillet over high heat until it is smoking. Brush with oil and grill halibut over moderate heat for 8 minutes, turning once and covering for the last 4 minutes. Transfer to plates and spoon dressing over.

Ingredients

5 cucumbers, peeled and cut into 1/2 x1 1/2 inch sticks
1/2 cup sea salt
1/2 cup white sugar
1/2 cup white vinegar
1 cup water
2 tablespoons chili bean sauce (toban djan)
1 tablespoon hot chili oil
2 (4 inch) fresh hot red chile peppers, sliced
1 small onion, sliced
5 cloves garlic, sliced and crushed

Directions
Mix the cucumbers and sea salt together in a bowl, let stand for 30 minutes to let the cucumbers soften. Drain, and rinse with fresh water.
While the cucumbers are standing in salt, whisk together the sugar, vinegar, and water in a saucepan; bring to a boil. Reduce heat, and stir in the chili bean sauce and hot chili oil.
Mix the cucumbers with sliced chiles, onion, and garlic in a heatproof airtight container, and pour the hot vinegar mixture over the vegetables. Cover and refrigerate for 2 to 3 hours to blend the flavors. Serve chilled.

3 large cucumbers
1 Onion, med
1 Thai chile
dressing
1/4 cup of white vinegar
1/4 cup of oil
1/2 teaspoon of salt
2 teaspoons of sugar
1/2 teaspoon of garlic powder

Instructions
Calories per serving: 168 Fat grams per serving: 1 Approx. Cook Time: 4:00 Peel and thinly slice the cucumbers. Slice the onion thinly. Seed and thinly slice the chile. Put the cucumber slices in a shallow bowl, arrange the onion slices on top and sprinkle with the chile slices. Combine all the ingredients with the dressing, mixing well. Taste and adjust seasoning with salt. Pour the dressing over the onions and cucumbers and refrigerate a few hours or overnight if possible to allow flavors to blend.

Ingredients:

2 eggs
1 head cauliflower cored and separated to bite size flowerets
1/2 teaspoon salt
3 tablespoon milk
1 tablespoon cumin seed whole
1/4 teaspoon turmeric
1/4 cup Olive oil
salt & pepper to taste

Preparation:
Steam the cauliflower for about 5 minutes; allow to drain. Combine eggs, milk, turmeric, salt & pepper. Place the cumin seeds in a ungreased skillet and toast over medium-heat. Shake the skillet until the seeds turn a deep brown & begin to pop. Remove from heat. Add half of the seeds to the egg mixture. Reserve the rest. Heat the oil in a skillet, dip the flowerets in the egg mixture, fry in several batches until browned on both sides. Sprinkle with the remaining cumin seed, salt & pepper.

Ingredients

1 large cauliflower (trimmed and cut into bite size pieces)
16 garlic cloves, peeled and lightly crushed
1-2 teaspoon minced fresh rosemary
1/4 teaspoon saffron thread, NOT packed if overdone it can be bitter
1 teaspoon salt
1/4-1/2 teaspoon black pepper
1/4 cup olive oil, warmed
2 tablespoons olive oil, adding more if needed
1 tablespoon fresh lemon juice
Garnish
lemon slice
fresh rosemary sprig

Directions
1Preheated oven to 450 degrees.
2Rinse cut cauliflower and do not dry.
3Mix oil, rosemary, saffron, salt, pepper and garlic together. Let sit for 5 minutes.
4Pour over cauliflower and toss to coat.
5Place in a large cookie sheet pan in one layer.
6Roast for 15 minutes; give a toss and bake for 15 more minutes, toss and then an other 15 minutes, till crisp edges and tender. Do roast for an other 15 minutes if more tenderness is desired.
7Remove cauliflower and place in serving bowl.
8Remove garlic and herbs and place in blender or small food processor with 1/4 cup olive oil and lemon juice. Pulse till smooth. Pour over cauliflower and watch it disappear.

Ingredients

4 cups cauliflower, grated
4 tablespoon olive oil
1/2 cup diced onion
1 1/4 teaspoons garlic powder
2 bay leaves
2 teaspoons dried parsley
1/4 teaspoon pepper
1 teaspoon salt
1/2 teaspoon turmeric
1/3 cup chicken broth

Directions
1 Heat oil over med/high heat.
2 saute onions for a couple minutes then add spices. Stir together.
3 Add Cauliflower and stir thoroughly. (your 'rice' should be all yellow).About 2 minute.
4 Add broth and stir again. Cover and let cook a few minutes. Stir then cook a few more minutes.

Ingredients

1 large red onion, diced
2 teaspoons coriander seeds
1 teaspoon cumin seeds
1 cup water
2 tablespoons olive oil
1 small jalapeño, thinly sliced
One 2-pound head of cauliflower, cut into 1-inch florets
Kosher salt
1 medium tomato, seeded and diced
2 tablespoons minced cilantro

Directions
In a blender, puree half of the diced onion with the coriander and cumin seeds and 1/4 cup of the water.

In a large skillet, heat the olive oil. Add the remaining diced onion and the jalapeño slices. Cook the vegetables over moderately high heat, stirring a few times, until the onion begins to brown, about 5 minutes. Scrape in the onion puree from the blender. Pour 1/4 cup of the water into the blender; swirl it around, then pour it into the skillet. Cook over moderate heat, stirring occasionally, until the onion sauce begins to stick to the bottom of the skillet and turn brown, about 10 minutes.

Stir in the remaining 1/2 cup of water, scraping up the browned bits from the bottom of the skillet. Stir in the cauliflower and season with salt. Cover and cook over moderately low heat, stirring occasionally, until the cauliflower is tender, about 30 minutes. Stir in the diced tomato and the minced cilantro and cook until warmed through, about 1 minute. Serve.

2 lbs. trout fillets
1/4 c. dijon mustard
1/4 c. Stoneground mustard
1/4 c. yellow mustard
Garlic salt
Cayenne pepper

Mix together three mustards, spread over fillets on both sides. Place on baking sheet that has been prepared with cooking spray. Sprinkle with garlic salt and cayenne pepper (a little cayenne goes a long way, use sparingly). Bake at 350 degrees for 20 to 30 minutes until cooked through.

INGREDIENTS:

4 (1-pound) trout, scaled and gutted
2 good handfuls of fresh thyme
sea salt and freshly ground black pepper
3 tbsps olive oil
2 lemons
4 fresh bay leaves

METHOD:
Preheat oven to 475 degrees F. Wash the trout inside and out and pat dry with paper towels. Using a mortar and pestle, smash the thyme (or finely chop) with 1 tsp salt, pepper and the olive oil. Rub this mixture into the trout, covering the belly cavity and the skin. Cut lemons in half and remove the ends so they have a flat edge. With the point of a knife, make an incision into the flesh of each lemon half and stick a bay leaf into it. Place trout and lemons on a roasting tray and bake, approximately 10 minutes. The trout is cooked properly when the meat is easily pulled away from the bone at the thickest part of the fish. The skin should be crispy and the roasted lemons should be beautifully sweet and slightly jammy in flavor. Serve the trout with the lemon, which you can squeeze on to the fish.

1 lb. fresh rainbow trout fillet
Juice of 1/2 lemon
2 tsp. olive oil
Salt
Black pepper
Paprika
1 clove garlic, finely minced
1 tsp. fresh thyme leaves
1 lemon, cut into wedges
1 lime, cut into wedges

Prepare coals, preferably mesquite. Arrange trout fillet on a sheet of foil. Drizzle with lemon and olive oil. Sprinkle with salt, pepper, paprika, garlic and thyme.
Grill over hot coals about 8 minutes or until fish flakes easily when pricked with a fork. Serve with plenty of fresh lemon and lime wedges. Makes 4 servings.

Ingredients

2 tablespoons alive oil
2 teaspoons garlic salt
2 teaspoons dried thyme
2 teaspoons paprika
1/2 teaspoon cayenne pepper
1/2 teaspoon hot pepper sauce
1/4 teaspoon pepper
4 catfish fillets (8 ounces each)

Directions
In a small bowl, combine the first seven ingredients; brush over both sides of fish.
Place fish in a 13-in. x 9-in. baking dish coated with cooking spray. Bake at 450° for 10-13 minutes or until fish flakes easily with a fork. Yield: 4 servings.

Ingredients

5 Tbsp paprika
1 Tbsp ground dried oregano
1 Tbsp ground dried thyme
1 Tbsp cayenne pepper (or more, to taste)
½ Tbsp finely ground black pepper
½ Tbsp finely ground white pepper
½ Tbsp garlic powder
3 lbs catfish filets
½ cup + 2 Tbsp olive oil

Directions
Place ½ cup olive oil in skillet and heat on medium high.
Mix dry ingredients together in a large bowl or shallow casserole dish.
Wash and pat dry catfish. Rub with 2 Tbsp olive oil.
Dredge catfish in the dry spice mix so that each piece is liberally coated.
Sauté in hot olive oil until meat is flaky (usually 3-4 minutes per side.)

Ingredients
Rub:

2 tsp. chili powder
2 tsp. granulated garlic
2 tsp. paprika
2 tsp. kosher / sea salt
1 tsp. ground coriander
1/2 tsp. cumin
1 tsp. ground black pepper
4 large catfish filets
olive oil

Directions
Combine rub ingredients in small bowl. Gently brush both sides of filets with olive oil. Generously season filets with rub mixture. rubbing seasoning into fish. Wrap in plastic and refrigerate for 30-45 mins.
Grill over high heat until the catfish just begins to flake when poked with the tip of a knife, 10-12 mins, turning once. Serve fish warm.

Catfish fillets
1/3 c. soy sauce
3 tbsp. olive oil
Dash of ginger

Mix soy sauce, olive oil and ginger. Pour over fillets and marinate for 20 minutes. Cook on charcoal grill for about 3 minutes on each side.

4 (6 oz.) catfish fillets
1/4 c. bottled lemon juice
1/4 c. soy sauce
1/4 c. olive oil
2 tbsp. finely chopped fresh gingerroot or 2 tsp. ground ginger
6 cloves garlic, finely chopped (1 tbsp.)
3 green onions, chopped
1 tsp. instant minced onion
1 tsp. paprika
1/4 to 1/2 tsp. cayenne pepper

In a shallow dish, arrange catfish fillets. In a small bowl or jar, combine lemon juice, soy sauce, olive oil, ginger, garlic, green onions, minced onion, paprika and cayenne pepper. Pour it over catfish. Cover, marinate in the refrigerate for 1 to 2 hours.
Remove the catfish from marinade; grill or broil 4 minutes on each side, or until catfish flakes with fork. Makes 4 servings.

1 1/2 lb. Chinese cabbage
1 tbsp. oil
Pinch baking soda
3 quarter sized slices of peeled ginger
3 tbsp. oil
1 tsp. salt or to taste
1/4 tsp. stevia

Wash cabbage well and cut into 1 inch pieces. Heat a wok or large, heavy skillet until hot; add oil and heat a second. Throw in pieces of ginger, add cabbage, stir until green color of cabbage brightens. Add salt, sugar, cook until slightly crunchy.

Ingredients :
• 2 bn arugula cut crosswise into 1 1/2" pieces, washed well, and spun dry - (12 cups)
• 1 med radicchio head torn bite-size
• 2 x Belgian endives cut crosswise into 1 1/2" pieces and leaves separated
• 1 x carrot shredded
• 1/4 cup olive oil or to taste
• 1 tbl fresh lemon juice or to taste
• Salt to taste
• Freshly-ground black pepper to taste

Method :
In a salad bowl toss together the arugula, the radicchio, the endives, and the carrot. Drizzle the salad with the oil and toss it well.
Drizzle the salad with the lemon juice, season it with salt and pepper and toss it well.

Ingredients :
• 12 x Belgian endive heads - (2 1/4 lbs total)
• Salt to taste
• Freshly-ground black pepper to taste
• 6 tbl extra-virgin olive oil

Method :
Heat the oven to 400 degrees.
Trim then cut the endive in half lengthwise; wash and shake dry. Place the endive halves, cut-side down in a jellyroll pan. Add salt and pepper to taste and the oil, distributing it evenly.

Bake the endive 10 minutes and turn, then bake it another 6 to 7 minutes and turn again. Cook it until its base feels tender when prodded with a fork, about 20 minutes longer. Allow it to settle a few minutes before serving. It is also good at room temperature.

Ingredients :
• 1 lb shelled cooked tiny shrimp rinsed, drained
• ¾ tsp wasabi paste (or prepared horseradish)
• ¼ cup chopped pickled ginger
• ¼ cup seasoned rice vinegar
• 1 tbl chopped green onion
• 1 lb Belgian endive
• Coarsely-ground black pepper
•
Method :
In a bowl, mix shrimp with wasabi paste or horseradish, ginger, and vinegar. Sprinkle with green onion. Place bowl on a tray.

Rinse Belgian endive, trim off root ends, and separate leaves; arrange on tray and sprinkle with coarse-ground pepper. Spoon shrimp onto leaves to eat.

• 2 tbsp. olive oil
• 2 cloves garlic, minced
• 1 onion, chopped
• 2 celery stalks, sliced
• 2 c. chicken broth
• 2 heads Escarole, well washed and coarsely cut

In large saucepan heat olive oil and gently brown garlic. Add onion, and celery. Then after one minute add broth. Add Escarole, cover and let come to a boil. Lower to simmer for 1 hour. You can add more broth or water. Browned sausage may also be added. Serve with grated cheese and hot Italian bread. Makes 3 bowls.

Ingredients
• 10 radishes
• 1 tsp chili powder
• ½ tsp garlic salt
• ½ tsp paprika
Directions
1. Thinly slice radishes
2. Steam in microwave for 5 minutes
3. Put in bowl with spices; stir
4. Bake at 350 degrees for 10 minutes, flip the chips, and bake for another 10 minutes.

Ingredients
• A bunch of red radish – contains 6 to 8 radishes.
• Onion- one small, sliced.
• Garlic- 2 or 3 small cloves crushed
• Green chilis – 8 small, crushed
• Turmeric powder- a pinch.
• Oil for sauté
• Mustard seeds – a pinch
• Curry leaves- a sprig
• Salt to taste
• The leaves: Roll all the leaves together and slice into long shreds.

Method:
Clean the radishes and cut them as you would slice an apple. Clean the leaves, if you want to use them in the dish.

In a pan, add some oil. When it is hot, add the mustard seeds.

When the mustard seeds splutter, add curry leaves and onions. Saute for 3-5 mins till edges of the onions turn slightly brown.

Add the crushed garlic and chilis, and turmeric powder. Saute for about a minute or even less.

Add the radishes, mix well and add salt. Cook covered for about 3-4 mins.
Once the radish seems soft, remove the lid and crank up the heat. Saute on high heat for a couple more minutes. The radishes will be soft yet crunchy.
After you remove the radishes onto a plate, in the same pan quickly saute the leaves for a few seconds and add it to the top of the radishes.

For best results, serve right off the stove. The dish takes less than 15mins. Make this right before your meal.

Although this recipe breaks the diet with apple juice, it sounds too good not to post (and hopefully a little apple juice is allowed in the maintenance phase).

Ingredients :
• 2 x 6 oz halibut, steaks
• 1 tsp thyme
• ½ tsp cayenne pepper
• 1 tsp paprika
• 1 tsp salt
• ¼ tsp onion powder
• bottle garlic powder
• ¼ tsp cumin
• Sauce
• ½ cup fresh-shucked peas
• ¼ cup apple juice
• 1 tsp olive oil
• salt, to taste
• pepper, to taste

Method :
• Preparation time is 20 minutes.
• Preheat oven to 400 degrees Fahrenheit.
• Assemble rub (all ingredients excluding the fish)in a stainless steel bowl. Pat halibut steaks in rub. Heat a cast-iron pan to white hot.
• Place fish in hot pan.
• This smokes a great deal so be prepared and do not inhale the smoke.
• Blacken each side for 3 to 4 minutes.
• Finish in the oven at 400 degrees for 8 to 10 minutes.
• Sauce:
blanch peas. Cool and reserve.
• Combine peas, apple juice, olive oil, salt and pepper in a food processor and puree.
• Check seasoning and adjust if necessary. Bring to a simmer in a saucepan.

Ingredients :
• 1/2 cup Lemon Juice
• 1/2 cup Olive Oil
• 2 tbl Minced Chives
• 2 tbl Minced Parsley
• 1 tsp Tamari
• 1/4 tsp Pepper
• 4 cup Thinly Sliced Radishes

Method :
• Mix all ingredients together well and refrigerate till ready to serve.

Ingredients :
• 24 x Oysters, On The Half shell
• 1 tbl Parsley, Chopped Fine
• Salt
• 4 oz Butter
• Pepper
• 3 x Cloves Garlic
• 6 x Green Onions
Method :
• Place the oysters on the broiler tray. Preheat the broiler. Crush the garlic. Chop the green onions very fine. Combine the butter, salt to taste, pepper to taste, crushed garlic, chopped green onions and chopped parsley in a saucepan over low heat. Cook, stirring frequently, until the butter is melted. Spoon the mixture over the oysters. Place the broiler tray in the broiler until the oysters have been warmed through (2-3 minutes). Serve warm.

Ingredients :
• Kosher salt
• About 2 tablespoons chipotle paste, (recipe below)
• 2 doz freshly shucked oysters on the half shell
• 1 tbl Olive oil
CHIPOTLE PASTE
• 1 can (7-oz) chipotle chiles en adobo
• 2 tbl Corn oil
• 3 lrg Garlic cloves
• 2 tsp Ground coriander
• 1 tsp Thyme
• 1 tsp Freshly ground black pepper

Method :
• 6 To 8 first course servings
• 1. Preheat broiler. Spread a thick layer of kosher salt on a large rimmed baking sheet. Spoon or brush about 1.4 teaspoon chipotle paste on each oyster and arrange oysters on the bed of salt. Drizzle the oysters with olive oil. Refrigerate for at least 15 minutes and up to 1 hour.
• 2. Broil the oysters for 3 to 4 minutes, or until the edges just start to curl. Serve immediately.

Chipotle Paste (makes about 1 cup):
In a food processor, combine all the ingredients and process until blended but still slightly chunky, about 1 minute. (The paste can be refrigerated, tightly covered, for up to 3 weeks.)

1 lg. can sauerkraut
1 can mushroom pieces
3/4 stick butter
2 packets of prepared IP mushroom soup
1 med. onion, diced

Boil sauerkraut, covered with water, for 5 to 10 minutes. Then remove from heat and drain. Brown the diced onion and mushrooms in the butter. Add to drained sauerkraut in a casserole dish. Mix in 2 cans of soup, you may add a little water to make the mixing easier. Bake at 350 degrees for 1 hour. Recipe may be doubled. Boiling the sauerkraut makes it not so strong.

1 1/2 lbs. hamburger
1 (15 oz.) can tomato sauce
1 c. Splenda brown sugar
1 qt. sauerkraut, drained

Brown hamburger lightly, adding a medium onion. Add sauce, sugar and sauerkraut and put into a baking dish. Bake 1 1/2 hours at 350 degrees (uncovered).

Tomatoe stirfry
1 small can diced tomatoes
1 small zucchini sliced
1/2 pakage brocolli coleslaw (minus carrots)
Chopped spinach
Italian seasoning.

Makes enough for two meals and keeps in the fridge for a couple of days.

Ingredients:
1 cup sugar
1/2 cup water
1 pound rhubarb, cut in 1-inch pieces, about 3 cups

Preparation:
In a saucepan combine sugar and water, stirring until sugar is dissolved. Place rhubarb in a baking dish; pour syrup over rhubarb (it is not necessary to cover fruit with water since rhubarb has so much water). Cover dish and bake at 350° for about 30 minutes, until fruit is bubbly, stirring several times.

1/2 c. stevia 1 c. water
A few drops red food coloring
4 c. rhubarb, peeled and diced
1 (3 oz.) pkg. strawberry Jello, dry

Boil 5 minutes. Peel and dice the rhubarb. Put in the stevia and water. Let come to a boil (I like my rhubarb cooked soft). Then add one 3 ounce package dry Jello right out of the box. Stir and let cool and set.

This is so easy it's barely a recipe. My favorite kind of cooking - prepare everything, dump it into the oven, set the timer, and come back when it beeps. Cooking things in packages is always fun too. Opening the packet almost feels like unwrapping a present.

6-8 cups of cut-up rhubarb (5-6 stalks). Be sure to cut off any leaf parts.
1 1/2 - 2 cups sugar
1 vanilla pod (optional)
Preheat the oven to 200°C / 400°F.

Toss together the sugar and rhubarb. Put a double layer of aluminum foil on a baking dish, and put the rhubarb in a pile in the middle. If you're using a vanilla pod, place it in the middle of the rhubarb. Seal up the foil securely so you have a pouch. Bake in the oven for 30 minutes, until the rhubarb is tender. Chill before serving (though frankly it's good at any temperature).

If you want the rhubarb to disintegrate even more, bake for about 10 minutes longer.

If you want it to be more acidic, omit the vanilla and add the juice of half a lemon

This is so easy it's barely a recipe. My favorite kind of cooking - prepare everything, dump it into the oven, set the timer, and come back when it beeps. Cooking things in packages is always fun too. Opening the packet almost feels like unwrapping a present.

6-8 cups of cut-up rhubarb (5-6 stalks). Be sure to cut off any leaf parts.
1 1/2 cups stevia
1 vanilla pod (optional)
Preheat the oven to 200°C / 400°F.

Toss together the stevia and rhubarb. Put a double layer of aluminum foil on a baking dish, and put the rhubarb in a pile in the middle. If you're using a vanilla pod, place it in the middle of the rhubarb. Seal up the foil securely so you have a pouch. Bake in the oven for 30 minutes, until the rhubarb is tender. Chill before serving (though frankly it's good at any temperature).

If you want the rhubarb to disintegrate even more, bake for about 10 minutes longer.

If you want it to be more acidic, omit the vanilla and add the juice of half a lemon

Ingredients:

1 1/2 C. diced rhubarb
1/8 C. stevia
Small pinch of salt
1 (3 Oz.) Pkg. sugar free strawberry gelatin
1 C. cold water
2 Tbsp. lemon juice
1 C. diced celery

Procedure:
Combine rhubarb, sugar and salt. Place over very low heat. Cover and let come to boiling. Don't stir or add any water. When rhubarb has simmered until tender, remove from heat and add the gelatin. Stir until dissolved, then add cold water and lemon juice. Cool. Then chill until it starts to thicken. Fold in celery. Pour into individual molds and chill until firm.

Ingredients:

1.5 pds stew meat
1 pd rhubarb, cut into 1" pieces
1 c. chopped parsley
2 T. dried mint
1-2 T. tomato paste
1 chopped onion
1/4-1/2 t. turmeric
pinch saffron dissolved in hot water
3 T. lemon juice
salt and pepper to taste

Procedure:
Brown meat and onions. Add 2-3 cups water and tomato paste, turmeric, salt and pepper. Cook one hour. Saute parsley and mint. Add to stew with saffron. Cook another hour. Add lemon juice and rhubarb. Cook until rhubarb is tender but not falling apart. Serve over hot rice. The same recipe can be made with celery. Cooking times are approximate. Meat should be almost falling apart. There should be about 1 to 1-1/2 cups liquid in stew at end of cooking time.

Ingredients:

6 oz of chicken breasts.
6 oz of fresh spinach.
4 cups of chicken stock.
2 tablespoons of soy sauce.
2 tablespoons of spring onions, chopped finely.
1 teaspoon of stevia

Preparation Instructions:
Remove the spinach stems and wash the spinach.

Blanch the leaves for a few seconds in boiling water, until they are just wilted.

Pour cold water over the spinach leaves.

Slice the breasts chicken fairly thinly.

In another pot of boiling water, cook the chicken slices for about 2 minutes, until they are white and have gone slightly firm.

Drain both the spinach and the chicken.

Bring the chicken stock to a simmer. then add the the soy sauce and the sugar.

Add the cooked spinach and chicken.

Bring the soup back to a simmer; then add the spring onions.

Serve hot.

2 large bunches of spinach, about 1 lb
Olive oil, extra virgin
3 cloves garlic, sliced
Salt to taste

1 Cut off the thick stems of the spinach and discard. Clean the spinach by filling up your sink with water and soaking the spinach to loosen any sand or dirt. Drain the spinach and then repeat soaking and draining. Put the spinach in a salad spinner to remove any excess moisture.

2 Heat 2 Tbsp olive oil in a large skillet on medium high heat. Add the garlic and sauté for about 1 minute, until the garlic is just beginning to brown.

3 Add the spinach to the pan, packing it down a bit if you need to with your hand. Use a couple spatulas to lift the spinach and turn it over in the pan so that you coat more of it with the olive oil and garlic. Do this a couple of times. Cover the pan and cook for 1 minute. Uncover and turn the spinach over again. Cover the pan and cook for an additional minute.

4 After 2 minutes of covered cooking the spinach should be completely wilted. Remove from heat. Drain any excess moisture from the pan. Add a little more olive oil, sprinkle with salt to taste. Serve immediately.

Take 4 to 5 pounds of broccoli (I just got two large bunches), cut into florets (but relatively big ones.) Here's the key that she doesn't mention in the recipe: dry them THOROUGHLY. That is, if you wash them.

Now, it's easy. Put the broccoli on a cookie sheet. Toss with olive oil, salt and pepper. (She says 5 Tbs olive oil, 1 1/2 tsps kosher salt, 1/2 tsp fresh ground pepper, but I just eyeballed it.) Now add 4 garlic cloves that are peeled and sliced and toss them in too.

Roast in the oven 20 to 25 minutes, until "crisp-tender and the tips of some of the florets are browned."

I shook the pan around a bit as it went, but not sure that's necessary.

When it's done, take it out of the oven--and here's where it gets really good--zest a lemon over the broccoli, squeeze the lemon juice over the broccoli, and add 1.5 Tbs more olive oil.

Ingredients

1/4 cup extra virgin olive oil, eyeball it
5 to 6 cloves garlic, finely chopped
1 tablespoon chili powder
1 tablespoon grill seasoning blend
1 large head broccoli, cut into thin, long spears

Directions
Preheat oven to 425 degrees F.

Place extra-virgin olive oil, garlic, chili powder and grill seasoning in the bottom of a large bowl and add the broccoli spears. Toss to coat broccoli evenly then transfer to a large nonstick baking sheet. Roast the broccoli until ends are crisp and brown and stalks are tender, 17 to 20 minutes.

Ingredients1

1/4 pounds broccoli crowns, cut into florets (about 8 cups)
3 1/2 tablespoons olive oil, divided
2 garlic cloves, minced
Large pinch of dried crushed red pepper

Preparation
Preheat oven to 450°F. Toss broccoli and 3 tablespoons oil in large bowl to coat. Sprinkle with salt and pepper. Transfer to rimmed baking sheet. Roast 15 minutes. Stir remaining 1/2 tablespoon oil, garlic, and red pepper in small bowl. Drizzle garlic mixture over broccoli; toss to coat. Roast until broccoli is beginning to brown, about 8 minutes longer. Season to taste with salt and pepper. Serve immediately.

Ingredients

1/2 cup extra virgin olive oil
2 large garlic cloves, or more to taste, finely minced
Generous pinch hot red pepper flakes
2 6-ounce cans tuna packed in olive oil, drained
Kosher salt
1/2 to 3/4 pound baby arugula

Method
1 Bring a large pot of well-salted
2 heat olive oil in a large skillet on medium-low heat. Add the garlic and hot pepper flakes and cook until garlic is fragrant and sizzling. Add arugula and tuna and shred it into fine flakes with a fork. Season with salt. Keep warm over low heat until done.

1 tablespoon coriander seeds
1 tsp mustard seeds
Pinch of crushed red pepper1 ¼ lbs skinless salmon fillet in one piece
Salt and freshly ground pepper
1 tablespoon plus ½ tsp Dijon mustard
1 tablespoon plus 1 tsp extra-virgin olive oil
1 tablespoon fresh lemon juice
2 bunches or bags B&W watercress (8 ounces) thick stems discarded
1 cup tightly packed flat leaf parsley leaves

1. Preheat the oven to 425. In a coffee grinder, coarsely grind the coriander seeds with the mustard seeds and crushed red pepper. Season the salmon fillet with salt and black pepper and spread 1 tablespoon of the mustard evenly over the fillet. Press the ground spices into the mustard.
2. In a large nonstick ovenproof skillet, heat 1 tsp of the oil. Add the salmon fillet, mustard side down, and cook over high heat until lightly browned. 2 to 3 minutes. Carefully turn the salmon. Transfer the skillet to the oven and roast the salmon for 6 minutes or until cooked through. Transfer the fillet to a cutting board.
3. Meanwhile, in a medium bowl, wisk the lemon juice with the remaining 1 tablespoon of olive oil and ½ tsp of mustard. Add the watercress and parsley, seson with salt and pepper and toss to coat. Cut thesalmopn fillet into 4 pieces and serve with the salad.

Ingredients

1 head radicchio di Treviso or medium round radicchio
1 tablespoon olive oil
vegetable oil for frying
4 kale leaves, tough ribs discarded, washed and patted completely dry

Preparation
Cut radicchio into quarters through root end, cutting away any tough core but keeping quarters intact. In a skillet heat olive oil over moderately high heat until hot but not smoking and sauté radicchio, turning it occasionally, 5 minutes, or until tender. Season radicchio with salt and pepper and keep warm, covered.

While radicchio is cooking, in a deep heavy skillet heat 1/2 inch vegetable oil over moderate heat until hot but not smoking (about 350°F. on a deep-fat thermometer) and fry kale leaves, 1 at a time, turning them once, until crisp, about 15 seconds (kale will cause oil to spatter). Transfer kale as fried with tongs to paper towels to drain and season with salt. Serve kale with radicchio.

¼ cup raw unfiltered apple cider vinegar
1 teaspoon dried oregano leaves
½ teaspoon dry granulated garlic
½ teaspoon dry mustard
¾ cup extra virgin olive oil – more or less as you like it
sea salt & freshly ground pepper to taste

In a small mixing bowl whisk together the raw apple cider vinegar, oregano, granulated garlic & dry mustard. Season with sea salt & freshly ground pepper. Then add the olive oil a little at a time and whisk until the dressing is well combined.

1 cup of olive oil
1/2 cup of Apple cider vinegar
1 teaspoon of onion powder
2 tablespoon of whole grain mustard or djion type mustard
2-3 cloves of garlic minced
1/2 teaspoon of dried thyme
1/2 teaspoon of dried basil
1 teaspoon salt

I don’t sweeten this at all, but for those not used to the bite of a vinegar dressing, you might need to. To sweeten, add:

A pinch of Stevia, or 2-4 teaspoons of sugar or natural sweetener

Combine all ingredients and mix well before using.

2/3 cup extra virgin olive oil
4 tablespoons of white vinegar
1 teaspoon of Worcestershire sauce
1 teaspoon salt
1 teaspoon sugar or Splenda
1/2 teaspoon of paprika
1/2 teaspoon of dry mustard
1/4 teaspoon of garlic powder
1/4 teaspoon of black pepper

Preparation Instructions:

Place all ingredients in a cruet or other sealed container and shake well to combine. Shake immediately before serving.

Ingredients

2 1/2 tablespoons fresh lemon juice
2 1/2 tablespoons apple cider vinegar
2 tablespoons apple juice
6 tablespoons extra-virgin olive oil
1 1/2 shallots, minced
1 garlic clove, minced
1 tablespoon chopped fresh or 1 teaspoon dried basil
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh or 1 teaspoon dried oregano
1 tablespoon chopped fresh or frozen chives
1 tablespoon diced pimiento
1/2 teaspoon salt
1/4 teaspoon pepper
Preparation
Whisk together all ingredients.

Ingredients

1 1/2 teaspoons Dijon mustard
1 1/2 teaspoons sugar
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
1/3 cup apple cider vinegar
1 tablespoon chopped flat leaf parsley
2/3 cup olive oil

Directions
1 Whisk the mustard, sugar, salt, pepper, vinegar and chopped parsley together in a bowl.
2 Slowly drizzle in the oil, whisking constantly, until thickened.
3 Adjust the seasonings to taste.
4 Store covered in the refrigerator for up to 2 days.
5 Bring to room temperature before using.

Ingredients

1/3 cup vegetable oil
1/3 cup white wine vinegar
2 cloves garlic, minced
1 tablespoon white sugar
1/2 teaspoon salt
1 pinch ground black pepper

Directions
Place the oil, vinegar, garlic, sugar, salt and pepper into a jar with a tight fitting lid. Close the lid, and shake vigorously to blend. Use right away, or store in the refrigerator for up to two weeks.

3 cups red cabbage, chopped
3 cups green cabbage, chopped
3/4 cup green peppers, chopped
1/2 cup scallions, sliced
1/2 teaspoon dry mustard
1 teaspoon celery seed
1 teaspoon salt
5 tablespoons white vinegar
6 tablespoons vegetable oil
1/2 teaspoon stevia


Put the two cabbages in separate large bowls.

In a small bowl toss together peppers and scallions; add salt and pepper to taste.

In a small saucepan combine and bring to a boil dry mustard, celery seed, salt, white vinegar, vegetable oil and sugar, whisk to dissolve sugar. Remove from heat and pour equal amounts of the vinaigrette over each bowl of cabbage mixing well.

Arrange the two cabbages on a plate separated by the peppers and scallions (see my photo) or blend all the ingredients together in a large salad bowl and serve.

36 Bay scallops
1 c Lemon juice, or more if need
36 Mussells, cleaned and de-bea
36 Asparagus
1 Boston lettuce
1 ts Parsley-chopped

Dijon mustard vinaigrette:

1 Egg yolk
4 tb Dijon mustard
1 Egg-hard boiled, chopped
1/2 ts Pepper
1/2 ts Salt
Sugar-pinch of 1 tb Onion-minced
1 Garllic clove-minced
2 ts Shallots-minced
2 ts Oregano
1 ts Basil
2 ts Parsley-chopped
1 c Olive oil
3 tb White wine
3 tb White vinegar


Fat grams per serving: Approx. Cook Time: 01:30 Remove small white muscle from scallops & mar-inate in lemon juice for one hour. Steam mussels, discarding any that do not open. Set aside. Cook asparagus in boiling, salted water for 6-8 min. or until al dente. Drain & cool. Drain off lemon juice from scallops. Mix scallops & mussels together w/ Dijon Mustard Vinaigrette. Prepare a bed of lettuce & lay as-paragus on top. Arrange mussels & scallops across the asparagus. Sprinkle with parsley and serve. VINAIGRETTE: Combine egg yolk & mus-tard. Add all ingredients except oil, wine & vinegar. Add oil slowly in stream then add white wine & white vinegar.

2 lb Turnips, peeled and cubed
1/4 c Beef stock
1/2 ts Sugar
1/2 ts Ground ginger
2 ts Soy sauce

Combine all ingredients in a saucepan, simmer until turnips are tender (15 minutes). Drain, mash until fluffy, adding cooking liquid as needed for desired consistency

2 lb Tender turnip or mustard greens
1 tb Olive oil
1 sm Onion, chopped
2 Cloves garlic, crushed
2 c Water
1/2 ts Salt
Hot pepper vinegar

Pick over mustard greens and remove tough stems. Wash in cold water until no trace of sand remains. Set aside to drain. Heat olive oil in large Dutch oven or stockpot. Add onion and saute until almost browned, about 5 minutes. Stir in garlic and cook another minute, then add water. Bring to boil. Add greens and salt, cover and simmer over low heat 15 minutes to 2 hours, or until greens are of desired doneness. Add enough water during cooking as necessary to produce at least 1 cup cooking juices, known as pot likker. Serve with hot pepper vinegar on side, for sprinkling over greens.

5 tb Oil

1 pn Fennel seeds
2 lb Turnip, sliced into 1" strip
2 ts Salt
1/2 ts Turmeric
1 1/4 ts Cumin, ground
1 c Water
1/4 ts Red chile, crushed
2 1/2 tb Cilantro, chopped

Heat oil in a large skillet with a tight-fitting lid. Add fennel seeds & turnip strips. Fry, stirring, for 2 to 4 minutes over medium heat. Add salt, turmeric & cumin & mix well. Cover & cook gently over low heat for 10 minutes, the turnip should be soft. Uncover & drain off any excess oil. Add water, stirring & cook over medium heat for 3 minutes. Remove from heat & sprinkle in the crushed chiles & cilantro.

6 hake steaks (about 6 ounces each)
30 baby clams
6 whole prawns (shrimp)
6 cloves garlic
1/2 onion, finely chopped
Parsley (briefly passed through a blender)

For garnish:

2 eggs hard boiled, chopped
3 asparagus spears

How to cook Basque Hake (Merluza a la Vasca):
Lightly fry the hake in olive oil on both sides. Remove and reserve.
To the same oil add the garlic, parsley and onion and fry gently.
Add the clams and prawns and simmer with a little water until the clams open.
Return the hake in the frying pan, cover and cook over low heat until tender (approximately 15 minutes).
Place the hake, clams and prawns on a platter and garnish with asparagus and chopped egg.

6 hake or halibut fillets (about 6 ounces each), 1 inch thick
3/4 teaspoon ground cumin
1/4 cup extra virgin olive oil
1 (15-ounce) can stewed tomatoes, chopped
1 1/2 tablespoons drained capers
1/2 teaspoon cinnamon
Salt and pepper

How to cook Moroccan Hake Tagine:
Heat cumin in oil in a 12-inch heavy skillet over medium heat, stirring occasionally, until fragrant, about 1 minute.
Stir in tomatoes, capers, cinnamon, and 1/4 teaspoon each of salt and pepper and simmer, uncovered, stirring occasionally, until thickened, about 10 minutes.
Pat hake fillets dry and sprinkle with 1/4 teaspoon each of salt and pepper, then add to skillet.
Cover and simmer until fish is just cooked through, 8-10 minutes.

2 pounds (1 kg) hake section, cleaned
Cucumber Sauce (see recipe below)
Court-bouillon
1 fresh chilli pepper, chopped
1 mild green pepper, sliced
1 medium onion, finely sliced
3 tablespoons lemon (or fresh lime) juice
1 lemon wedge
A little each thyme and basil
Several sprigs of parsley
1 teaspoon salt
Several peppercorns
3 celery stalks with leaves
Aspic
3 tablespoons chicken broth
Gelatin, as required
3 tablespoons lemon juice
How to cook Portuguese Hake in Aspic (Pescada en Gelia):

Cut the pieces of hake into steaks about 1 inch (2 1/2 cm) thick, not more.

Take a wide earthenware or other cooking vessel, large enough to accommodate the pieces of fish side by side.

Into it put 2 1/2 pints (1 1/2 liter) water and the ingredients for the Court-bouillon.

Bring this to the boil and let it simmer for 20 minutes.

Slide in the pieces of the hake, bring back to the boil and continue simmering until the fish is cooked (10 minutes or less).

Remove the hake, rid it of skin and bone and divide it into bite-size pieces. Strain the stock. This should yield nearly 1 3/4 pints (1 liter).

Add the chicken broth and the gelatin (following the directions on the packet as regards quantity and method). Add also the capers and the lemon juice.
Arrange the pieces of hake in an attractive and shallow dish so that they almost fill it. Pour the stock gently over the fish, which it should just cover, filling the dish almost to the brim.

A little chopped parsley or some thin slices of cucumber with scalloped edges can be placed on top as decoration.

Put the dish in the refrigerator to set. This will probably take 4 hours, but allow 6 or 8 to be sure.

Bring the Hake in Aspic to table in its dish and serve separately a Cucumber Sauce.

Cucumber Sauce Ingredients:

1 large cucumber
1/2 pint (1/4 liter) double cream
3 tablespoons lemon juice
2 tablespoons finely chopped onion
2 tablespoons finely chopped chives

How to cook Cucumber Sauce:
Pare the cucumber and cut it into fine slices or thin strips.
Drain these well and pat them dry with a towel.
Beat the cream until it is stiff. Add the lemon juice to it gradually, then the onions and chives (with salt if needed), stirring throughout.
Combine all this with the cucumber and chill it slightly before serving.

4 x Filets of hake
1 tbl Lemon juice
2 tbl Chopped parsley
1 tsp Chopped rosemary
1 tbl Chopped basil
1 tbl Chopped shallot
Paprika
Salt and pepper to taste

Method :
1. Season fish filets with salt and pepper.
2. Cut squares of parchment paper or kitchen foil 4 times the size of each filet.
3. Place each filet in a paper or foil square.
4. Mix the herbs with the lemon juice.
5. Place about 1 tablespoon of the herb mixture on top of each filet.
6. Fold paper or foil to make it like a package and close the fish well inside,but leaving space between the fish and the paper. The package should look like a half moon.
7. Place packages in pan and bake in preheated 350 degree oven for 25 minutes.

Ingredients

6 Hake Steaks
Salt and Black Pepper
Juice of ½ a Large Lime
3 Tablespoons of Cooking Oil
14 or 16oz Can of Tomatoes
1 Large Onion
1 Clove of Garlic
1 Small Green Pepper Marjoram

Method
1. Wipe the steaks thoroughly and arrange them in a single layer in a buttered ovenproof dish.

2. Sprinkle them with salt and freshly ground pepper, and pour on the strained lemon juice.

3. Add one tablespoon of cooking oil and cover the dish with buttered foil.

4. Bake in the center of an oven pre-heated to 350oF (gas mark 4) for 25 minutes.

5. Meanwhile, chop the tomatoes; peel and finely chop the onion and the garlic.

6. Wash the pepper, remove the stalk, ribs and seeds; chop the flesh into small pieces.

7. Heat two tablespoons of cooking oil in a large frying pan. Add the onion, garlic and pepper and fry over low heat for 5 minutes.

8. Blend in the tomatoes; season to taste with salt, freshly ground pepper and marjoram. Simmer for a further 10 minutes.

9. Remove the fish from the oven and drain off most of the liquid. Pour the onion and tomato mixture over the fish and return the dish to the oven for 10 minutes.

Ingredients:

Shark Filets
Sliced Onion (optional)
Water
2 tablespoons Lemon Juice
2 tablespoons Tarragon Vinegar
2 tablespoons Prepared Mustard
2 tablespoons Horseradish
1 tablespoon Chopped Parsley
1 teaspoon Paprika
1/4 teaspoon Cayenne
1 cup Oil
1/4 cup Finely Chopped Celery
1/4 cup Finely Chopped Green Onion
1 tablespoon Minced Capers
Directions:
Place shark filets in deep baking pan. Top with onion slices, if desired. Add water until pan is half full. Bake at 450 degrees for 45 minutes

Serve with Remoulade sauce. To make the sauce, mix lemon juice, vinegar, mustard, horseradish, parsley, paprika and cayenne. Pour in oil slowly, beating constantly. Then add celery, green onion and capers. Makes 1 3/4 cups.

Ingredients:

1 1/2 pound shark, cut into bite sized pieces
2 tablespoons olive oil
1 clove garlic, crushed
2 tablespoons soy sauce
1 tablespoon lemon juice
1/8 teaspoon crushed red hot pepper
Directions:

Saute garlic in olive oil until golden; discard garlic. Pat shark dry on paper towels. Cook shark in oil over medium heat until it flakes easily when tested with a fork, about 4 to 5 minutes. Remove to a warm plate.

Add soy sauce and lemon juice to pan, let cook for 1 minute, stirring occasionally. Add shark to pan, sprinkle with the crushed red pepper.

Heat stirring for 1 minute. Note: For a spicier flavor, tabasco sauce, green onions and more red pepper may be added.

1 1/2 lbs. Shark Steaks
1/4 cup olive oil
3 Tbsp. soy sauce
1 Tbsp. Dijon mustard
1 Tbsp. lemon juice
1 clove garlic, minced
1 tsp. minced ginger
1/4 tsp. pepper

Combine all ingredients except fish. Place fish and marinade in plastic bag. Seal and refrigerate at least 1 hour. Broil 3 inches from heat, 4 to 5 minutes per side. Baste while cooking.

4 x - 6 shark, tuna, or halibut steaks
4 tbl (60 ml) olive oil
1 tbl (15 ml) ground cumin
1 tsp (5 ml) chopped fresh parsley
1 tsp (5 ml) chopped fresh cilantro (coriander)
1 tsp (5 ml) chopped fresh mint
Salt and freshly ground pepper to taste

Method :
Brush the steaks with olive oil. Combine the remaining ingredients in a small bowl and rub into both sides of the steaks. Grill over hot coals or under the broiler until firm and cooked through.

1 c Salad oil
1 Stalk celery, diced
5 c Onions, sliced
1 c Chili sauce
1 ts Curry powder
3 Lge. bay leaf
2 pk Frozen sliced okra
2 cn Tomatoes (#303)
3 lg Green peppers, sliced
1 Stalk celery leaves, chopped
1 ts Thyme
Salt, red & black pepper
1/2 c Chopped parsley
5 lb Shrimp, cleaned & deveined

Heat oil in lge. frying pan. Add green peppers, celery, celery leaves and onions. Cook over low heat, stirring until vegetables are eslightly softened. Add remaining ingredients except shrimp. Cover and simmer for 1 hour, stirring occasionally. Refrigerate for 24 hours. Add shrimp 1 hour before serving; heat thoroughly.

1 lb Okra; cut 1 inch lenghts
2 md Onion; minced
4 tb Vegetable oil
1/4 ts Cumin seeds
1/4 ts Turmeric
1/3 ts Ground red pepper
2 ts Ground coriander
1/2 ts Graram masala
Salt; to taste

Wash and cut okra. Heat 4 tablespoons salid oil and fry cumin seeds a second, add onions and cook for 10 minutes, until ligh brown. Add okra, turmeric, red pepper, coriander and salt. Mix. Cover and cook over medium for 10 minutes. Add garam masala and cook covered for another 10 minutes.

Ingredients:

1 pound fresh baby okra (no longer than 1-1/2 inches long)
2 tablespoons olive oil, divided
1 small onion, finely chopped
1 clove garlic, peeled and chopped
2 seeded, peeled, and diced tomatoes
1 tablespoon lemon juice
1 pinch each salt and black pepper

Directions:

Trim the okra by cutting the stem off close to the top. Wash them very well in cold water, and dry them off completely.

Heat 1 tablespoon olive oil in a saucepan. Saute the okra in the oil over high heat for 3-5 minutes, then remove from pan to paper towels.

Heat the other tablespoon olive oil in the saucepan. When hot, add the chopped onion and saute for 2-3 minutes. Add the garlic and saute for another 2 minutes. Add the diced tomatoes and stir together until the mixture boils. Turn down to a simmer, add the lemon juice, salt, and pepper. Let simmer for 30 minutes.

Place a spoonful of the sauce on the bottom of a serving dish. Place the okra on the sauce, and cover with the remaining sauce before serving.

Ingredients:

1 pound okra
3 tablespoons vegetable oil
1/2 teaspoon Coriander seeds
1/2 medium onion
2 plum tomatoes
1 teaspoon Ground cumin
1 teaspoon Ground coriander
1 pinch cayenne
salt and pepper
1/2 lime, juiced

Directions:

Trim stem end and bottom tip of each okra fruit then cut each fruit into pieces about 1 inch long. Heat vegetable oil in a large saute pan over medium high heat. Finely dice onion. Place coriander seeds in oil for about 10 seconds until fragrant then add okra and onion. Saute for about 10 minutes stirring occasionally.

Meanwhile cut tomatoes in half and squeeze out seeds. Discard seeds and roughly chop tomato. After 10 minutes reduce heat on okra to medium and add tomatoes to pan along with cumin, coriander, cayenne, a sprinkle of salt and some black pepper.

Continue cooking for another 10 minutes. Add lime juice and taste for seasoning adding more salt or pepper if necessary.

Ingredients:

3 cups Fresh whole okra
1/4 cup Tomato chopped
1/4 cup Red onion chopped
1 tablespoon Fresh ginger root finely Chopped
1/4 cup Vinegar

Directions:

Cook okra in small amount of water until tender but not mushy (about 5 to 10 minutes).

Drain. Arrange in single layer in glass dish (do not use a metal dish or container). Pour vinegar over the okra marinate in refrigerator 3 hours Drain; discard vinegar. Arrange okra in serving dish. Garnish with chopped tomatoes onions and ginger root. Serve chilled.

This isn't IP perfect, but close!!!



2 1/2 pounds Creole tomatoes, peeled, seeded and chopped
2 red peppers, rough chopped
2 medium yellow onions, rough chopped
2 cucumbers, peeled and rough chopped
4 stalks celery, rough chopped
1/4 cup minced shallots
2 tablespoons minced garlic
2 tablespoons grated fresh horseradish
1/4 cup chopped fresh cilantro
2 cups V-8 juice
1/2 cup to 1 cup Absolute Pepper Vodka
2 tablespoons Worcestershire sauce
1 dash Liquid Crab Boil
juice of 4 lemons
salt and pepper
1/4 cup brunoise parsnips
1/4 cup brunoise red onions
1/4 cup brunoise red peppers
1/4 cup brunoise celery
1/4 cup brunoise cucumbers
1/2 cup extra-virgin olive oil
1/4 cup finely chopped fresh herbs, (like basil, chervil, tarragon, etc.)
1 pound medium shrimp, peeled, tail-off, and cooked
1 pound lump crab meat, picked for cartilage
1 pound lobster meat, cooked and diced
1 cup fresh herb salad

In a food processor with a metal blade, combine the chopped vegetables, shallots, garlic, horseradish, and cilantro. Puree the mixture until slightly smooth. Add the V-8 juice, Absolute Pepper Vodka, Worcestershire sauce, juice from 2 lemons and the liquid crab boil. Puree until the mixture is smooth. Season with cayenne, salt, and pepper. Remove the mixture from the food processor and refrigerate for 6 hours, so the flavors can marry. Bring a pot of salted water to a boil. Add the vegetables and blanch for 1 minute. Remove and shock the vegetables in a bowl of ice water. Remove the vegetables and pat dry. In a mixing bowl, whisk the extra virgin olive oil and remaining lemon juice together. Add the herbs and whisk well. Season with salt and pepper. In a mixing bowl, toss the brunoise vegetables with 1/4 cup of the vinaigrette and season with salt and pepper. Toss each of the seafood with the remaining vinaigrette. Season with salt and pepper. To assemble, place a pile of each seafood in the bowls. Ladle the gazpacho into each bowl. Spoon the vegetable relish in the center of each bowl. Garnish with the herb salad

Lynn's Malawgatany, also called "Rasam" (pronounced RUSSUM) in some parts of India, is an excellent tonic for the winter flu and cold season! If you don't have all day to stand by the soup pot - and who does at this time of year?! - this is a perfect crockpot recipe.

2 tablespoons sesame or corn oil
6 white onions, peeled and cut into rings
4 cloves of garlic - roasted and then chopped
4 - 5 cups vegetables of your choice (ie., green peppers, carrots, etc.) chopped
1 habanero chile, chopped (OPTIONAL - only use for SUPER HOT soup!)
4 tomatoes - chopped (add a small can of tomato paste for a richer stock)
teaspoon red pepper
teaspoon curry powder
1/4 teaspoon cumin
1/4 teaspoon coriander
1/4 teaspoon black pepper
tablespoon tobasco
gallon of water
1. Heat the oil in a large stockpot and quickly saute onions, garlic.
2. Add all other chopped vegables, including the optional habanero, and saute. If you are using potatoes do NOT add them at this point.
3. Add chopped tomatoes and heat for approximately 10 minutes.
4. Mix all spices into vegetable mixture.
5. Add water to soup pot and bring to boil. Simmer for approximately 4 hours.

this is a perfect crockpot recipe.

2 tablespoons sesame or corn oil
6 white onions, peeled and cut into rings
4 cloves of garlic - roasted and then chopped
4 - 5 cups vegetables of your choice (ie., green peppers, carrots, etc.) chopped
1 habanero chile, chopped (OPTIONAL - only use for SUPER HOT soup!)
4 tomatoes - chopped (add a small can of tomato paste for a richer stock)
teaspoon red pepper
teaspoon curry powder
1/4 teaspoon cumin
1/4 teaspoon coriander
1/4 teaspoon black pepper
tablespoon tobasco
gallon of water

1. Heat the oil in a large stockpot and quickly saute onions, garlic.
2. Add all other chopped vegables, including the optional habanero, and saute. If you are using potatoes do NOT add them at this point.
3. Add chopped tomatoes and heat for approximately 10 minutes.
4. Mix all spices into vegetable mixture.
5. Add water to soup pot and bring to boil. Simmer for approximately 4 hours.

2 c. fresh bean sprouts
2 med. cucumbers
1/4 c. soy sauce
2 tbsp. vinegar
1 tbsp. sesame oil
1 tsp. sugar
1/8 tsp. dry mustard
1 tbsp. sesame seeds, toasted

Cook bean sprouts in boiling salted water for 2 minutes. Drain and chill.
Score unpeeled cucumbers by running the prongs of a fork down the side then cut into thin slices. Arrange cucumbers and sprouts on individual serving plates.

In a small screw-top jar combine soy sauce, vinegar, sesame oil, sugar and dry mustard. Cover and shake well.

Pour dressing on salad, and top with toasted sesame seeds.

2 tbsp. peanut oil (sub olive oil if desired)
3 stalks celery, sliced
6 mushrooms, sliced
1/2 c. chicken stock
1 tbsp. soy sauce
1 sm. onion, chopped
1 tbsp. salt
1 lb. bean sprouts
1 tbsp. cornstarch with 1/4 c. water

Preheat pan and add oil; saute celery, onion, and mushrooms until onion is limp. Add chicken stock, soy sauce, and seasonings. Bring to a boil and add bean sprouts. Stir fry a few seconds, then cover and let simmer about 5 seconds. Thicken with cornstarch mixed with cold water, adding a little at a time until it is thick enough to hold vegetables together.

1 lb. fresh bean sprouts
1 tbsp. soy sauce
1 tbsp. sesame oil
1 green onion, chopped
1 clove garlic, crushed
Dash pepper

Wash bean sprouts. Steam for 3 minutes. Cool. For dressing, combine remaining ingredients and pour over sprouts. Stir and refrigerate.

Ingredients:

1 cup (about 2 ounces) mung bean sprouts
1 tablespoon soy sauce
1/2 teaspoon stevia/splenda
salt to taste
1 tablespoon vegetable oil for stir-frying
few drops of Sesame oil

Preparation:
Wash and drain the bean sprouts, trimming the ends if desired.

Add oil to a heated wok or heavy skillet. When oil is ready, add the bean sprouts and stir-fry briefly. Add the soy sauce, stevia and salt. Stir-fry another few seconds and add the sesame oil. Serve hot.

3 C green lentil sprouts
1 bunch scallions, chopped
1 bunch parsley, rough chopped
1/2 head celery, finely chopped
2 cucumbers, finely chopped
3 tomatoes, finely chopped

Mix all ingredients in a large bowl. Toss with sea salt, pepper, fresh lemon juice and olive oil to taste.

2 c Water
Juice of 2 or 3 lemons
1/4 c Vegetable or olive oil
1 tb stevia
1 ts Salt or to taste
2 bn Celery; leaves removed, stalks cut into 1 1/2 inch long pieces

Combine water, lemon juice, oil, stevia and salt in large saucepan. Bring to boil over high heat. Add celery. Cover and simmer until tender, about 20 minutes. Serve warm as side dish or at room temperature, or chilled as appetizer. Makes 6 to 8 servings.

1 1/2 lb Flank steak
3 tb Salad oil
3 c Celery, sliced diagonally
2 sm Onions, sliced, separated Into rings
1 Beef bouillon cube
3/4 c Boiling water
1 c Water chestnuts, sliced
5 tb Soy sauce
1 1/2 ts Ground ginger
1/2 ts Ground black pepper

Cut steak into thin diagonal slices. (For easier slicing, partially freeze first.) In large skillet, heat 2 tb oil. Add steak strips, a few at a time. Brown on both sides. Remove and set aside. Add celery and onion to skillet. Saute for 3 minutes in 1 tb oil. Dissolve bouillon cube in water. Add to skillet along with water chestnuts, soy sauce, ginger and black pepper. Stir well. Add browned steak; spoon juice over steak. Cover and simmer 10 minutes or until steak and vegetables are fork tender. Serve over rice.

Ingredients

4-5 medium kohlrabi, with greens, washed, about 2 lbs. (1 kg)
3 tablespoons vegetable oil
4 bay leaves
1 teaspoon finely chopped garlic
2 serrano peppers, finely chopped (optional)
1/2 teaspoon crushed carom seeds
1 tablespoon ground coriander
1/2 teaspoon cracked black peppercorns, to taste
1/2 teaspoon turmeric
1 1/2-2 cups water
2 tablespoons fresh lemon juice
1/2 teaspoon garam masala (to garnish)
Directions
1 Peel, dice kohlrabi into 1/2 inch (1 cm) pieces. Shred/mince greens.
2 Heat oil over medium high. Add bay leaves, sauté 15 - 20 seconds, remove.
3 Stir in garlic, peppers, carom seeds, coriander, peppercorns, turmeric. Add greens.
4 Cook, stirring occasionally, 5-7 minutes. Add diced kohlrabi, stir occasionally, 2-3 minutes. Add water. Bring to a boil over high heat.
5 Cover, boil about 5 minutes. Reduce heat, simmer, stirring occasionally, until tender, 35-40 minutes. Uncover.
6 Add lemon juice, cook until most liquid evaporates and dish is almost dry, about 5 minutes. Transfer to serving dish. Garnish with Garam Masala.

Ingredients

2 small kohlrabi
1 cup radish
1 tablespoon white wine vinegar
1 teaspoon sugar
2 tablespoons fresh parsley, chopped
2 tablespoons olive oil
Directions
1 Peel two small kohlrabi.
2 Shred the kohlrabi and radishes. You may use a food processor for this. I hand grate using a cheese grater.
3 Mix 1 Tablespoon vinegar, 1 teaspoon sugar, and 2 tablespoons fresh chopped parsley in a glass bowl. Whisk in 2 Tablespoons olive oil.
4 Add shredded veggies and toss.
5 Chill for 30 minutes or more.

Ingredients:

• 500 gm Soya bean chunks
• 2 Onions ( finely chopped)
• 2 tsp Ginger-garlic paste
• 4 stalks Curry leaves
• 1 tsp Chilly powder
• 2 tsp Coriander powder
• 1/2 tsp Pepper powder
• 1/2 tsp Garam masala
• 1/2 tsp Turmeric powder
• Salt to taste
• 1/2 tsp Mustard seeds
• 1/2 tsp Cumin seeds
• 2 tbsp Vegetable oil
• 1/4 cup Water


How to make Whole Soya Bean:
• Soak the Soya bean chunks in water for 15 min.
• Squeeze out the water and keep aside.
• Heat 2 tbsp vegetable oil in a pressure cooker.
• Put mustard seeds and cumin seeds in the oil and let them splutter.
• Add onions and sauté, till they turn pink.
• Add the ginger-garlic paste and fry, till the onions turn light brown.
• Add curry leaves and sauté for a while.
• Add turmeric powder, chilly powder, coriander powder, pepper powder, garam masala and salt. Stir.
• Once the raw smell goes, add 1/4 cup water and allow it to boil.
• When water starts to boil, add the soya bean chunks and mix well.
• Pressure cook it, upto 3 - 4 whistles.
• Whole Soya Bean is ready.

Classic Baked Cod With Lemon
4 cod filets (6 to 8 ounces)
1 whole lemon
4 tablespoon extra virgin olive oil
pinch of sea salt or kosher salt
pinch of ground black pepper
pinch of paprika for color

Preheat an oven to 375 degrees. Rub one tablespoon of olive oil in a 2 inch shallow glass baking dish. Slice the lemon in half and slice one half of the lemon into quarters and reserve for plate garnish. Take the other half of the lemon and cut into slices. Place the cod, scrod or haddock filets in the baking dish and drizzle with olive oil. Top the fish filets with one slice of lemon and season with salt, pepper and paprika. Bake for 15 minutes *or until the fish reaches an internal temperature of 145 degrees.

Ingredients:

2 pounds of cod fillets, thawed
1 small onion, diced
2 tablespoons of olive oil
1 clove of minced garlic
2 cans of tomato sauce (15 ½ ounces)
1 bay leaf
½ teaspoon basil
Salt and pepper, to taste
Preparation Instructions

Heat the olive oil in a sauce pan over medium heat. Once the oil is hot, place the onion in the pot and stir fry until tender. Add everything except for the fish to the pot, stirring to combine. Reduce heat, cover, and simmer for 30 minutes. While sauce is simmering, preheat the oven to 350 degrees. Place the fish fillets in an 8 ½ X 11 baking dish in a single layer. Gently pour the sauce over the fish. Bake in the preheated oven for 35 – 40 minutes

Ingredients

1 pound of cod fillets, thawed
2 tablespoons of olive oil
1 lemon
Salt and black pepper, to taste
Cooking Instructions
Preheat the oven to 350 degrees. Lightly brush the bottom of an 8 ½ X 11 baking dish with olive oil. Place the cod fillets in a single layer in the baking dish. Cut the lemon into quarters and squeeze the fresh lemon juice over all of the fish fillets. Sprinkle with salt and black pepper. Bake for 35 – 40 minutes or until fish flakes easily with a fork.

4 4-ounce fresh or frozen skinless cod, catfish, pollock, or tilapia fish fillets, 1/2- to 1-inch thick
1 tablespoon olive oil
1 medium onion, thinly sliced
2 cloves garlic, minced
1 14-1/2-ounce can whole tomatoes, drained and chopped
2 teaspoons snipped fresh thyme or 1/2 teaspoon dried thyme, crushed
8 oil-cured Greek olives, pitted and halved, or 8 pitted ripe olives, halved
1 teaspoon capers, drained
Fresh thyme sprigs (optional)

Directions
1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Set aside. For sauce: In a small saucepan, heat oil over medium heat. Add onion and garlic; cook about 5 minutes or until tender, stirring occasionally. Add tomatoes, the snipped or dried thyme, olives, and capers. Heat to boiling; reduce heat to medium. Simmer, uncovered, about 10 minutes or until most of the liquid has evaporated.

2. Meanwhile, preheat broiler. Measure thickness of fish. Place fish on the greased unheated rack of a broiler pan, tucking under any thin edges. Broil 3 to 4 inches from heat for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with a fork, turning fish once if fillets are 1 inch thick. Serve with sauce. If desired, garnish with fresh thyme sprigs.

1 lb. white fish fillets (sole or cod)
2 tsp. olive oil
1 to 2 tsp. cajun/creole seasoning

Rinse fish and pat dry, cut into serving size pieces. Place on rack of broiler pan. Brush surface of fish with oil, and sprinkle evenly with seasoning. Broil 4 inches from heat for 3 to 5 minutes or until fish flakes easily with fork.
Makes 3 to 4 servings - tip. Look for seasoning in seafood or international section.

1 lb. cod
1/4 c. olive oil
1 tbsp. Dijon mustard
1 tbsp. Na Soy Sauce
1/8 c. lemon juice
1 tbsp. chopped onion
1 garlic clove, minced
1 1/2 tsp. Worcestershire sauce
1/2 tsp. pepper

Blend in blender or food processor all of the above ingredients except the cod. Pour over cod and marinate for several hours. Place on greased broiling pan, pouring extra marinade on to of fish. Broil until fish flakes easily, about 7-10 minutes.
This is a good all-purpose seafood marinade and excellent on other fish such as red snapper, swordfish or any fairly thick, firm fleshed fish. Serves 2-3.

Ingredients:

1 1/4 pound sole fillets
2 tablespoons fresh lemon juice
1 tablespoon Splenda brown sugar
1 tablespoon olive oil

Rinse fish with cold water and pat dry with a paper towel. Cut fish into four equal pieces and place in a shallow baking dish.

Combine lemon juice, brown sugar and oil in a small bowl. Drizzle lemon mixture over fish, turn so both sides are coated with marinade. Cover and marinate in the refrigerator for 15 minutes.

Preheat oven broiler and when fish is ready, transfer to a broiler pan that has been coated with vegetable oil spray. Broil 3 to 6 minutes (depending on thickness), turn, baste with remaining marinade, and broil another 3 to 6 minutes on the other side. Fish is done when it flakes easily with a fork.

Ingredients

2 sole fish fillet

For the marinade:

1 tbsp fish sauce
4-5 dashes of Tabasco sauce
1 tbsp soy sauce
1-2 drops of vinegar
Salt to taste
!/2 tsp crushed pepper

Marinate the fish in a flat bottomed bowl with all ingredients for half an hour. Take a saucepan. Add 2 tbsp of oil and put in the fillets. Let cook for 3-4 mins. Turn over and cook till the fillets and cooked and golden brown.

1 lb. halibut (or other white fish) fillets
4 tsp. lemon juice
1 sm. green pepper, cut into strips
1 zuchinni cut into strips
1 med. onion, sliced
Salt, pepper, paprika to taste
4 (12 inch) lengths heavy foil

Place one-fourth of fish on each length of heavy foil. Sprinkle each portion with a dash of salt, pepper, paprika, and 1 teaspoon lemon juice. Divide vegetables among the 4 portions and lay on top of fish. Draw up corners of the foil to the center and twist.
Bake in a preheated 450°F oven or under broiler for about 7 minutes or until fish flakes easily and is opaque rather than translucent. This depends on the thickness of the fish.

4 halibut steaks (or other steak fish), size for individual (about 1 lb.)
2 tbsp. lemon juice
2 egg whites
1 to 2 tbsp. Dijon mustard
2 tbsp. scallions, chopped
Salt & pepper

Oven to broil. Sprinkle steaks with salt and pepper. Place in broiler pan (ideally with a rack in it). Brush on lemon juice on one side. Broil 4 inches from heat for about 5 minutes, until brown. Turn steaks and do the same to other side and broil again. Fish should flake easily.

Beat egg whites until stiff. Fold in mustard and scallions. Spread mixture over fish, broil until golden brown (only a couple of minutes). Preparation time: 20 to 25 minutes. Serves: 4.

2 lbs. halibut
1 tbsp. oil
1/2 tsp. lite salt or less
1/2 tsp. marjoram leaves
1/3 tsp. thyme leaves
1/4 tsp. garlic powder
1/8 tsp. white pepper
2 bay leaves
1/2 c. chopped onion
Paprika
1/2 c. FF milk
Lime wedges for garnish

Preheat oven to 350 degrees. Wash fish; pat dry and put in dish. Combine oil with lite salt and herbs. Dribble over fish. Top with bay leaves and onions. Sprinkle with paprika. Pour milk over all. Bake, uncovered, for 20-30 minutes or until fish flakes easily with a fork. Serve with lime wedges. Makes 4 servings.

1 1/2 lb. fresh halibut steak
1 tsp. instant minced onion
1 tsp. powdered mustard
1/2 tsp. oregano leaves
1/4 tsp. marjoram leaves
1/16 tsp. pepper
1 tsp. salt
4 tsp. lemon juice
Paprika

Wipe fish with damp cloth and arrange in baking dish. Combine minced onion, mustard, oregano, marjoram, pepper, salt with 2 teaspoons water; let stand 10 minutes for flavors to blend. Add lemon juice. Spoon evenly over fish. Bake, uncovered in a preheated very hot oven, 475 degrees, for 17 to 20 minutes or until fish flakes easily with a fork. Garnish with paprika. Serve with lemon wedge if desired. Serves 4.

Ingredients

2 tablespoons apple cider vinegar
2 tablespoons very finely chopped red onion
Kosher salt
1 tablespoon stevia
1 tablespoon chopped cilantro
1/2 teaspoon Dijon mustard
1/2 teaspoon very finely chopped garlic
1/2 cup plus 1 teaspoon extra-virgin olive oil
1 medium jalapeño
Freshly ground pepper
Six 5- to 6-ounce halibut fillets

Directions
In a small bowl, combine the vinegar and onion with 1/2 teaspoon of salt. Let stand for 10 minutes, then whisk in the stevia, cilantro, mustard, garlic and 1/4 cup of the olive oil.
Meanwhile, in a small skillet, heat 1 teaspoon of the olive oil over high heat until just smoking. Add the jalapeño and cook, turning, until charred and blistered on all sides, about 2 minutes; let cool slightly. Slip off the charred skin. Discard the stem and cut the jalapeño in half lengthwise. Scrape out the seeds and finely chop the jalapeño. Stir the jalapeño into the vinaigrette and season with salt and pepper.
In a large nonstick skillet, heat the remaining 1/4 cup of olive oil over moderately high heat. Season the halibut fillets with salt and pepper and cook, turning once, until they are opaque throughout, about 8 minutes. Transfer the halibut to a platter. Whisk the vinaigrette, spoon it over the fish and serve with watercress.

Blue hake or cod filets - according to the number of servings required
1 tablespoon olive oil
1 tablespoon Dijon mustard
1 tablespoon vinegar
Salt, pepper and paprika to taste

Place thawed fillets in a shallow pan. Combine olive oil, mustard, vinegar, salt, pepper and paprika. Brush mixture on fillets and let stand for 20 minutes in refrigerator.

Broil fillets 3" away from heat, until fish is browned and flakes easily when tested with a fork.

Ingredients

1/3 cup extra virgin olive oil
1 (2 ounce) can anchovy fillets, minced
1 pound large sea scallops
1 large red bell pepper, coarsely chopped
1 large orange bell pepper, coarsely chopped
1 red onion, coarsely chopped
2 cloves garlic, thinly sliced
1 teaspoon minced lime zest
1 1/2 teaspoons minced lemon zest
1 pinch kosher salt and pepper to taste
8 sprigs fresh parsley, for garnish

Directions
Heat the olive oil and minced anchovies in a large skillet over medium-high heat, stirring as the oil heats to dissolve the anchovies. Once the anchovies are sizzling, add the sea scallops, and cook without moving the scallops for 2 minutes.
Meanwhile, toss the bell peppers, onion, garlic, lime zest and lemon zest in a bowl; season to taste with salt and pepper. Sprinkle the pepper mixture onto the scallops, and continue cooking a few more minutes until the scallops have browned on one side. Flip the scallops over, stir the pepper mixture, and continue cooking until the scallops have browned on the other side, 4 to 5 minutes. Garnish with parsley sprigs to serve.

Ingredients:

2 pounds large sea scallops, about 18 to 20
2 teaspoons Cajun seasoning
2 teaspoons olive oil
1/2 teaspoon salt
Dash freshly ground pepper
1 tablespoon olive oil
2 teaspoons unsalted butter

Preparation:
In a food storage bag, toss scallops gently with the Cajun seasoning, 2 teaspoons olive oil, salt, and pepper. Refrigerate for about 1 hour.
Heat the 1 tablespoon olive oil and 2 teaspoons of butter in a large skillet over high heat. With tongs, arrange the scallops in the hot fat and cook for about 2 to 3 minutes on each side, or until nicely browned.

Ingredients:

1 pound crab meat, combination of lump and claw
2 egg yolks
1 tablespoon finely chopped shallot or onion
2 tablespoons finely chopped celery
2 tablespoons finely chopped dill
1 teaspoon lemon zest (grated off the outside of a lemon)
1/2 teaspoon hot sauce
1/4 teaspoon paprika
1/3 cup olive oil

Directions:

Bundle the crab in a thin dishtowel and give it a few hard squeezes to release moisture. You’ll probably be able to get a couple tablespoons of liquid to drip out.

Whisk the egg yolks. Add the shallot, celery, dill, lemon zest, hot sauce and paprika. Gently mix this into the crab. The mixture is not going to look like it will hold together, but don’t worry.

To form the crab cakes all you need is a round cookie cutter about 2 inches wide. Using a tablespoon measurement, scoop 2 generous tablespoons of crab into the cookie cutter.

Press the crab down very firmly with your fingers. Gently lift the cookie cutter.

Using this method, you should be able to make at least a dozen crab cakes. Cover the cakes and refrigerate for one hour or more. This helps the ingredients bind together.

Preheat your oven to 375. On the stovetop, heat the olive oil in a pan. When the oil starts to sizzle, use a spatula to slide the crab cakes into the pan. Cook about 2-3 minutes on each side until they are browned and crispy. Don’t put too many in the pan at once.

Use a spatula to scoop the cakes out the pan and onto a cookie sheet. Put in the oven for another six minutes to make sure they are warmed through the middle. Garnish with dill.

The most important steps in this recipe are using the cookie cutter to shape the crab cakes and refrigerating them for at least an hour before cooking. Other than that, let your regional tastes take over. Add red pepper if you like or mustard. Play around with the seasonings. But forget all about the breadcrumbs. You won’t even miss them.

about 1 1/4 pounds each, cooked
3 cups extra-virgin olive oil
20 garlic cloves, finely minced
Gray salt and freshly ground pepper
1 cup freshly squeezed lemon juice
1 cup finely chopped fresh flat-leaf parsley

Directions

Heat the olive oil in a very large ovenproof saute pan over medium-high heat until hot. (You may need 2 pans.) Add the crab and garlic, and toss well. Saute for about 10 minutes. Season, to taste, with salt and pepper and mix in lemon juice. Saute for another 5 minutes, then add parsley. After another 1 or 2 minutes, remove the crab and serve in the newspaper lined cans.

1 med. onion, sliced
1 c. sliced fresh mushrooms
2 tbsp. chopped fresh parsley
2 tbsp. tarragon flavored wine vinegar
2 tbsp. olive oil
1/2 tsp. dill seeds
1 1/2 lbs. (1 inch) swordfish steaks
1/8 tsp. white pepper
6 sm. bay leaves

Combine first 6 ingredients in a bowl. Place half of mushroom mixture in a foil lined 13x9x2 inch baking pan. Top with fish. Sprinkle with pepper and place a bay leaf on each piece of fish. Top with remaining mushroom mixture. Cover and bake 425 for 45 minutes or until tender. Remove bay leaves and serve.

1 1/2 tsp. lemon juice
Salt & pepper
1 tbsp. chopped fresh parsley
4 1/2 tbsp. olive oil
2 lbs. swordfish steaks, 1/2" thick

Heat broiler. In a small jar, shake together lemon juice and 1 teaspoon salt until salt dissolves. Add parsley and oil and shake again. Sprinkle fish with salt and pepper. Put on rack in broiler pan and broil 3 minutes on each side. Shake the vinaigrette again, pour over the fish and serve. Makes 4 servings.

2 tbsp. fresh lemon juice
2 tbsp. soy sauce
1 tbsp. olive oil
1 tbsp. ginger, freshly minced
1 clove garlic, peeled & finely minced
1/2 lb. swordfish steak, cut 1 1/4 to 1 1/2-inch thick
2 scallions, thinly sliced on diagonal
1 lemon, cut in half

Combine lemon juice, soy sauce, olive oil, ginger and garlic in a bowl. Marinate fish in mixture for 1 hour in refrigerator, turning occasionally.

Remove from marinade and scrape off the ginger and garlic that clings. Strain marinade, reserving liquid. Preheat broiler.

Place swordfish on a lightly oiled, flat broiling dish. Brush with reserved marinade. Broil fish, 4 inches from heat, to desired degree of doneness, 4 to 5 minutes per side. Do not overcook.

Sprinkle with scallions and garnish with lemon halves. Serve immediately. Serves 2.

1/4 c. lemon juice
1/4 c. oil
1 tbsp. fresh dill or basil (minced) or 1 tsp. dried
3/4 tsp. salt
2-3 drops Tabasco sauce
2 lbs. swordfish steaks (4 - 3/4 inch thick steaks)

In large shallow baking dish mix: lemon juice, oil, Tabasco and seasonings. Place swordfish steaks in marinade, turning once. Chill at least 1 hour. (Can be done earlier in the day - even better.) Drain. Save marinade.

To Grill: Either grease the grill or use a greased hinged-wire "cage". Grill over medium high heat, 8-10 minutes each side. Baste often with marinade. (Fish should flake easily, don't overcook.)

To Broil: Broil 400 degrees on a greased broiler rack 4 inches from heat source. Baste often with marinade 6-8 minutes on each side.

1 lb. swordfish steak, about 1" thick
2 tbsp. olive or vegetable oil
2 tsp. lemon juice
2 lg. cloves garlic, crushed
1/2 tsp. dried oregano leaves
1/8 tsp. salt
Dash of pepper
4 lemon wedges

Cut fish steaks into 4 serving pieces. Place in ungreased square baking dish, 8 x 8 x 2 inches. Mix oil, lemon juice, garlic and oregano; pour over fish. Cover and refrigerate, turning fish occasionally, 4 hours.

Remove fish from marinade; reserve marinade. Place fish on rack in broiler pan; brush with marinade. Set oven control to broil and/or 550 degrees. Broil fish with tops 2-3 inches from heat until light brown, about 5 minutes. Turn carefully; brush with remaining marinade. Broil until fish flakes easily with fork, 5-8 minutes longer. Sprinkle with salt and pepper; garnish with lemon wedges. 4 servings - 260 calories each.

4 pieces trout, catfish or grouper fillets
10 oz. can El Paso tomatoes and green chilies
Sliced celery, sliced onion and sliced green pepper

Spray aluminum foil with Pam or Mazola no-stick spray and put fish on foil. Cover fish with sliced celery, onion and green pepper. Pour over fish the tomato-green chilies mixture. Cover with another sheet of aluminum foil and crimp edges together. Place on baking sheet in hot oven and bake for one hour at 350 degrees.

Ingredients:

1 pound grouper fillets
1 cup tomato, chunked
1 tablespoon onion, diced
2 tablespoons sweet chili garlic sauce
1 clove garlic
1 tablespoon water
1 pinch salt

How to cook Easy Vietnamese Pan Fried Grouper Fillets:
Heat and oil a nonstick pan. Sear both sides of grouper until golden brown. Take care to not over cook grouper. Remove and set aside.
For sauce: heat and oil pan. Add tomato, garlic, sweet chili sauce, water, and salt. Cook until tomato is soft, approx. 5 minutes.
Serve with Jasmine or Brown rice. Place rice in center of plate place fried grouper on rice and pour the sauce over

Ingredients:

1 pound haddock fillets
1/2 teaspoon salt
1/2 teaspoon pepper
2 teaspoons soy sauce
2 tablespoons vegetable oil
2 tablespoons lemon juice
1 tablespoon chopped fresh parsley
Preparation:
Cut fillets into serving pieces; sprinkle with salt and pepper. Combine the soy sauce and vegetable oil.

Arrange the fish pieces on an oiled broiler rack; broil until golden brown, basting frequently with the soy sauce mixture. Turn and broil for about 5 minutes longer, basting. Place fish on a warm platter.

In a saucepan, combine remaining oil and soy sauce with drippings; heat. Add lemon juice and parsley. Pour over fish.

2 lbs. frozen fish fillets (cod, haddock or flounder)
1/2 c. pure frozen lemon juice, thawed
3 tbsp. oil
2 tbsp. grated onion
2 tbsp. Splenda brown sugar
1 tsp. dry mustard
1/2 tsp. salt
1/4 tsp. pepper
Paprika

Arrange fish fillets in a single layer in a shallow baking pan. In small sauce pan, combine lemon juice, oil, onion, brown sugar, dry mustard, salt and pepper. Heat, stirring until blended. Pour sauce over fish. Place fish in preheated broiler. Broil fish slowly, about 4 inches from flame, basting 2 or 3 times with sauce until fish is browned and flakes easily when tested with a fork. Sprinkle fish with paprika after final basting.

2 pounds haddock fillets, fresh or frozen
2 tablespoons vegetable oil
2 tablespoons soy sauce
2 tablespoons Worcestershire sauce
1 teaspoon paprika
1/2 teaspoon chili powder
1/2 teaspoon garlic powder
4 or 5 drops Tabasco sauce
lemon wedges for garnish

Thaw the fillets if frozen. Place them in a single layer, skin side down, on a well-greased broil-and-serve platter, 10x16 inches. Combine the remaining ingredients and pour over the fillets.

Broil about 4 inches from the heat source for 10 to 15 minutes, or until the fillets flake easily when tested with a fork. Baste once during broiling with the sauce in the pan.

Serve garnished with lemon wedges.

2 pounds haddock fillets, fresh or frozen
2 tablespoons vegetable oil
2 tablespoons soy sauce
2 tablespoons Worcestershire sauce
1 teaspoon paprika
1/2 teaspoon chili powder
1/2 teaspoon garlic powder
4 or 5 drops Tabasco sauce
lemon wedges for garnish

Thaw the fillets if frozen. Place them in a single layer, skin side down, on a well-greased broil-and-serve platter, 10x16 inches. Combine the remaining ingredients and pour over the fillets.

Broil about 4 inches from the heat source for 10 to 15 minutes, or until the fillets flake easily when tested with a fork. Baste once during broiling with the sauce in the pan.

Serve garnished with lemon wedges.

Ingredients

2.5 lb (1.25k) monkfish tail
2 garlic cloves - peeled and cut into slices
black pepper
olive oil

Method

Heat the oven to Gas Mark 7, 425°F or 220°C
Make incisions in the monkfish tail and insert the slices of garlic.
Brush with oil and season with a few twists of black pepper.
Place the monkfish in an oiled tin and bake for about 30 minutes.

Ingredients :

4 x Fillets of monkfish
1/2 cup Light soy sauce
1 x Minced garlic clove
1 tbl Grated fresh ginger
White pepper to taste

Method :
Mix soy sauce, garlic, ginger and pepper and marinate the monkfish for several hours in the refrigerator, turning once. Transfer fish to a broiler pan and broil for 8-10 minutes until fish flakes easily with a fork.

1 1/2 lb Monkfish
1 x Lime quartered
1 sm Lemon quartered

MARINADE

1/4 cup Lime juice
1/4 cup Vegetable oil
4 tsp Worcestershire sauce
1 sm Onion minced
2 x Garlic cloves minced
1 1/2 tsp Ground cumin
1 tsp Grated lime rind
1/4 tsp Freshly-ground black pepper


Method :
Marinade: In large glass bowl, whisk together lime juice, oil, Worcestershire sauce, onion, garlic, cumin, lime rind, and pepper; set aside.

Cut monkfish into 1 1/2-inch chunks; add to marinade, tossing to coat. Cover and refrigerate for 30 minutes.

Remove monkfish from marinade, reserving marinade. On each of 4 greased metal skewers, thread 2 pieces of fish followed by lime quarter, the 2 pieces of fish followed by lemon quarter, then 2 pieces of fish.

Cook brochettes on greased grill over medium-hot coals or on medium setting, turning twice and basting occasionally with marinade, for 10 to 12 minutes or until fish flakes easily when tested with fork.

2 cup Fish stock
1 tsp Saffron threads
18 oz Monkfish cleaned, cut into 1" dice
Bayou Blast - (Emeril's Creole Seasoning) see * Note
2 tbl Olive oil
1 cup Assorted wild mushrooms stemmed and sliced
2 tbl Chopped tomatoes
2 tbl Chopped fresh basil
1/4 cup Chopped green onions
1 tsp Minced garlic
1 cup Cleaned spinach leaves
Salt to taste
Freshly-ground black pepper to taste

Method :
Combine the stock and saffron and let sit for 15 minutes to allow the saffron to infuse. Season the monkfish with Bayou Blast. Heat oil in a large skillet over high heat. Add the seasoned monkfish and saute for 1 minute. Then add the mushrooms, tomatoes, basil, green onions, garlic, and spinach and saute for 1 minute. Pour in the stock and simmer for 4 to 5 minutes. Season with salt pepper and transfer a serving plate. Serve immediately.

Ingredients :

8 x Heads chicory, (1 kg).
2 tbl Olive oil.
1 x Onion
The juice of 1/2 lemon.
Salt, pepper, stevia

Method :
1 Remove any withered leaves from the chicory. Wash but do not cut.
Peel and finely chop the onion.
2 Heat the oil in a frying pan, and fry the chicory on all sides.
When it is golden all over, add the chopped onion and the lemon juice. Season.
3 Cover the pan and simmer for 50 minutes, turning the chicory occasionally.
Add a Stevia to remove the bitter taste of the chicory.

8 x Heads chicory, still in each bunch, or small frisee
1/2 cup Virgin olive oil
Kosher salt
2 x Lemons, zested
Freshly ground black pepper

Method :
Bring 6 quarts water to boil and add 2 tablespoons salt.
Drop chicory into water and cook until tender, about 4 to 5 minutes. Remove and refresh in cold water bath. Drain well on towels. In a 12 to 14-inch saute pan, heat olive oil until smoking. Fry chicory, still in bunches, until quite brown and crispy. Remove to paper towels and season with salt and lemon zest.

Ingredients:

2 tablespoons olive oil
2 sole fillet, about 6 oz each
1 large tomato, seeded and chopped
1 tablespoon garlic, minced
1 tablespoon fresh parsley, chopped

Directions:

Preheat oven to 400degrees F. Brush a shallow baking dish with some olive oil.

Place fillets in dish and season with salt and pepper to taste. Combine remaining olive oil with tomato and garlic in a bowl. Spoon over fillets. Bake about 15 minutes, or until cooked through. Serve fish sprinkled with parsley.

Ingredients:

2 pounds fillet of sole
1/2 cup fresh lime or lemon juice
1 onion, thinly sliced
2 garlic cloves, minced or pressed
2 tablespoons olive oil
20 stuffed green olives, halved
2 tablespoons chopped parsley
1 tablespoon capers, rinsed
1/2 teaspoon dried oregano leaves
2 tablespoons olive oil

Directions:

Prick the fish with a fork. Marinate in the lime juice for 30 min.

Saute onion and garlic in the heated oil until softened. Stir in olives, parsley, capers and oregano.

Place fish, single layer in an oiled shallow baking dish. Spoon onion-olive mixture over the fish. Drizzle with olive oil

Bake at 350F for 20 min. or until fish flakes easily with a fork.

1 lb. white fish fillets (orange roughy, sole or cod)
2 tsp. olive oil
1 to 2 tsp. cajun/creole seasoning

Rinse fish and pat dry, cut into serving size pieces. Place on rack of broiler pan. Brush surface of fish with oil, and sprinkle evenly with seasoning. Broil 4 inches from heat for 3 to 5 minutes or until fish flakes easily with fork.
Makes 3 to 4 servings - tip. Look for seasoning in seafood or international section.

1 tsp. dehydrated onion flakes
1/2 tsp. Worcestershire
1/2 tsp. fresh parsley, minced
8 oz. sole or similar fish
1/4 tsp. red hot sauce
1/2 tsp. soy sauce
1 tbsp. mustard

Mix all ingredients together, except fish. Brush on fish. Bake for 15 minutes at 375 degrees or until fish is done.

Ingredients

1/2 cup olive oil, divided
2 cups diced onion
1 1/2 cups diced celery
1 1/2 cups sliced green onions (about 1 bunch)
1 1/2 cups diced green bell pepper
2 tablespoons minced garlic
1 teaspoon salt
3/4 teaspoon ground red pepper
1/2 teaspoon freshly ground black pepper
1/2 teaspoon fennel seeds
1 1/2 teaspoons dried basil
1 teaspoon dried thyme
1 teaspoon hot sauce
2 bay leaves
1/2 cup chicken broth
2 (14.5-ounce) cans diced tomatoes, undrained
2 tablespoons tomato paste
1 pound small shrimp, peeled and deveined
6 (6-ounce) sole or flounder fillets
1 tablespoon seafood seasoning
1/4 cup dry white wine (optional)

Preparation
Heat 1/4 cup olive oil in a large saucepan. Sauté onion and celery in oil 5 minutes. Add green onions and bell pepper; sauté 5 minutes. Add garlic and next 7 ingredients; sauté 3 minutes. Stir in bay leaves and next 3 ingredients. Bring mixture to a boil; reduce heat, and simmer, uncovered, 1 hour.

Add shrimp. Cover and cook 6 minutes or just until shrimp turn pink. Remove bay leaves. Set aside, keeping warm.

Place fish fillets in a lightly greased roasting pan. Stir together remaining 1/4 cup oil and seafood seasoning in a small bowl. Brush fish with seasoning mixture. Pour wine over fish, if desired.

Broil 3 inches from heat 5 minutes or until fish flakes with a fork. Spoon Shrimp Creole Sauce evenly onto 6 plates, and place fish on top.

Allow one sole per person
A little sea salt and plenty of freshly ground pepper
2 tbsp mild extra-virgin olive oil
250g/8oz clams, rinsed of any grit with several changes of water
1 small bunch of marjoram, leaves only

Start by setting your oven at its maximum temperature. Season the fish with just a little salt and plenty of pepper and place in a roasting pan. When the oven is at its hottest, place the fish on the middle shelf and roast for 12-15 minutes. While the fish is roasting, place a pan over a high heat and add a tablespoon of olive oil. When the oil is hot, add the clams and some of the marjoram. Cover with a lid and cook for 3-4 minutes, shaking the pan a couple of times to help open the clams. Once all the clams are open, remove from the heat.

Take the fish from the oven and divide among four plates. Divide the clams among the plates, pour over the remaining olive oil and scatter with the remaining marjoram leaves. Serve piping hot.

Ingredients:

1 pound fresh or frozen pike (Pollock or halibut) fillets
3 cups tomato juice
1 medium onion, sliced
3 lemon slices
1 bay leaf
1/2 teaspoon salt
2 peppercorns
Snipped parsley

How to cook Easy and Fast Pike Chowder:
Thaw pike fillets if frozen.
Cut pike fillets into bite-size pieces.
Heat remaining ingredients except parsley to boiling in large saucepan.
Add pike, heat to boiling. Reduce heat cover and simmer until fish flakes easily with a fork, 4-6 minutes.
Serve in soup bowls and sprinkle each serving with parsley.

Ingredients:

4 northern pike fillets (about 6 ounces each and 3/4 inch thick)
2 tablespoons butter, melted
2 tablespoons Worcestershire sauce
Seafood seasoning mix (optional)

How to cook Easy Broiled Northern Pike Fillets:

Place the northern pike fillets in a broiler pan and pour a mixture of butter and Worcestershire sauce over them.

Liberally sprinkle with the seasoning mix (if desired), turning to coat each side.

Broil the northern pike fillets about 5 inches from the heat for about 2 minutes each side or until fish flakes easily.

Ingredients

3 eggs, separated
4 tablespoons milk
1 cup powdered milk


How to make Flourless Batter Base
Beat egg yolks.
Stir in powdered milk.
Gradually add liquid milk, continuing to beat.
Fold in stiffly beaten egg whites.
Mix with rotary beater until smooth (this takes a longtime).
This batter may be used for pastries, and to top meat, fowl, fish and vegetable casseroles.

SALAD

1 ½ lb of asparagus, cleaned.
1 lb of shrimp, shelled and cleaned.
1 medium red bell pepper, sliced.
¼ cup of green onion, sliced.
2 tablespoons of parsley, minced.
One slice of lemon
Lettuce leaves.

DRESSING

½ cup of olive oil.
4 tablespoons of vinegar.
1 tablespoon of parsley.
1 tablespoon of basil.
1 tablespoon of oregano.
¼ teaspoon of salt.
Dash of cayenne.
Pinch of pepper.


Instructions for Asparagus Shrimp Salad:
DRESSING
Combine all of the dressing ingredients.

SALAD
Cook the shrimp; drain and set aside.

Cook the asparagus until crisp-tender; drain well.

Place the shrimp, asparagus and slice if lemon in mixing bowl.

Pour the herb dressing over all, cover and refrigerate, stirring once or twice.

Combine the red bell pepper, onion and parsley.

To serve, drain the shrimp asparagus mixture and arrange on plate with lettuce. Serve with the pepper/onion/parsley mixture.

Ingredients list:

1 large clove garlic clove.
1 tablespoon of coarse sea salt.
½ teaspoon of cayenne.
1 teaspoon of paprika.
2 tablespoons of olive oil.
2 teaspoons of fresh lemon juice.
1 ½ lb of large shrimp, peeled, deveined, rinsed, and drained.
Freshly sliced lemons, to garnish.

Instructions for Quick Grilled Shrimp:
Mince the garlic with the salt.

Mix with the cayenne and paprika, then form into a paste with olive oil and lemon juice.

Toss in the shrimp and allow them to marinate for 2 hours.

Preheat your grill to high heat.

Cook the shrimp for about 2 minutes per side or until they turn pink.

Serve as an appetizer, garnished with plenty of fresh lemon slices.

Ingredients list:

Two salmon steaks.
½ cup of olive oil.
¼ cup of soy sauce.
2 tablespoons of freshly-squeezed lemon juice.
½ teaspoon dried dill.
Ground clove.


Instructions for Salmon Steaks:
Mix together the olive oil, soy sauce, lemon juice, dill and ground clove.

Brush the mixture over the salmon steaks.

Broil the salmon on both sides until lightly browned and tender.

Ingredients list:
4 eight-ounce center-cut salmon fillets, skin on.
1 cup of water.
½ cup of white wine vinegar.
½ cup of Splenda brown sugar.
3 tablespoons of garlic, chopped finely.
1 tablespoon of olive oil.
½ teaspoon of salt.

Instructions for Seared Salmon:
In a small saucepan, combine the water, white wine vinegar, brown sugar, garlic and salt.

Allow to cool.

Place the salmon in the marinade and allow to rest at room temperature for about 30 minutes.

Heat the olive oil in a large non-stick skillet for 30 seconds over medium heat.

Remove the salmon from the marinade and place in the hot skillet, with the skin side down.

Raise the heat to medium-high and cook for about 3 minutes, lifting salmon with a spatula to loosen it from the pan.

Reduce heat to medium; then cover and cook for about another 4 minutes, until the salmon has just cooked through.

Ingredients list:

2 tablespoons of Dijon mustard.
2 tablespoons of WF barbecue sauce.
2 tablespoons of olive oil.
1 teaspoon of dried rosemary.
Salt and freshly ground black pepper.
16 oz pork tenderloin, halved and butterflied.

Instructions for Barbecued Grilled Pork Tenderloin:
In a shallow non-reactive dish, combine the Dijon mustard, barbecue sauce and olive oil. Season with the dried rosemary, salt and black pepper.

Turn the butterflied pieces of pork tenderloin in the mixture and marinate for 45-50 minutes.

Preheat your grill or broiler and broil for 7 minutes a side only.

Allow the tenderloin rest on a cutting board for 10 minutes before cutting it on the bias into thin slices.

Ingredients:

2 pounds jumbo shrimp
1/4 cup vegetable oil
2 to 3 Tbsp fresh lemon juice
1 bunch green onions, with a few inches of green, thinly sliced
1/4 cup chopped parsley
3 cloves garlic, finely minced
1 teaspoon dried basil
1 teaspoon dry mustard
1 teaspoon salt
Preparation:
Place shrimp in a glass bowl. Stir remaining ingredients together; pour over shrimp. Cover and marinate for 3 to 4 hours. Grill over hot coals for about 5 to 7 minutes, turning halfway through the cooking time.

8 to 10 quarts mussels in shell
3 ribs celery, chopped
2 medium onions, sliced
1/4 cup chopped fresh parsley
1 large clove garlic
1 large lemon, sliced
2/3 cup water

Scrub mussels. Wash mussels in lukewarm water, changing water 3 to 4 times; set aside. Put celery, chopped onions, parsley, garlic, lemon and water to a large kettle (large enough to hold mussels). Cover kettle and cook for about 15 minutes, or until vegetables are tender; add mussels. Cover and cook for 1bout 15 minutes, or until mussels are open. Shake kettle a few times to prevent sticking. Remove and discard unopened mussels. Serve in broth.

Recipe is one of the mouth-watering dishes, which you are going to like it for sure. The essential ingredients that are required to make this delicious dish follows, you require one to two pounds of shrimp, which can be either of medium or small sized and need to have well boiled, cleaned and peeled off and one third cup of olive oil. Then, three-table spoon of lemon juice. Next, you require quarter teaspoon of salt, for taste, as well as ground black pepper for the same quantity. You also require one bay leaf with spicy sauce amounting to three tablespoon and, garlic, well crushed to the core. The final ingredients include dried leaf basil, dried rosemary as well as paprika all amounting to half a teaspoon and a quarter teaspoon of pepper to make the recipe taste better.

The preparation of making the recipe includes heating the oil and the butter in a large fry pan until the butter melts. After, which you have to add shrimp and fry until it becomes pinkish in color. Then, add the remaining ingredients of the recipe and stir well so that it mixes better. You have to simmer and stir frequently until for abut to 3 to 5 minutes and keep it aside for over 5 minutes. Finally, you remove the shrimp that is well fried and serve it as well as pour sauce on top of the shrimp. The Barbecue Shrimp is ready to serve.

Ingredients

3 cans of shrimp
1 teaspoon olive oil
2 tablespoons garlic powder
1/2 teaspoon crushed red pepper
4 tablespoons chicken broth
1 tablespoon lime juice
salt and pepper
bay scallops
paprika

1 tablespoon parsley

The preparation of making the recipe includes, heating the oil in the large fry pan to a medium heat and then, you need to fry the garlic in the pan until it becomes light brown, remove it from the pan and keep it aside. Then, you add other ingredients in the pan like pepper, shrimp, bay scallop, and paprika. Stir these things continuously and fry then for to about 3 to 4 min. then, you add the chicken broth, cook for one minute. After, which you remove the shrimp as well as the scallop from the pan and keep it aside. Now, you add limejuice, salt, pepper as well as parsley and heat it lightly. Finally, pour the sauce at the top of the shrimp and scallops and serve it immediately.

Ingredients
1 cup of water
1/3 cup of lemon juice
one crushed garlic clove
1-teaspoon salt
1 dash pepper
2 dozen shrimp
2 jalapeno chilies finely chopped
¼ cup finely chopped tomatoes
2 tablespoon chopped onions
2 tablespoon chopped green pepper
2 tablespoon chopped cilantro
2 tablespoon olive oil
1 ½ finely cut lettuce
1 lemon.

To prepare the cocktail boil the water in a vessel for 2-3 minutes then add the lemon juice, crushed garlic clove, salt and pepper. Stir the contents, reduce the heat, and let the contents to boil keeping the vessel unclosed. Now add the shrimp, cover the vessel for 2-3 minutes, and let the contents to boil and take care not to overcook the cocktail.

Now remove the shrimp from the vessel and place the shrimp in a separate bowl. Now add the remaining ingredients to the cocktail except the lettuce and lemon. Take the cocktail in a separate bowl and store it in a refrigerator for 1 hour. Just before serving, add the shrimp in the cocktail. Arrange the lettuce in the bowl, add the cocktail, and serve it.

Ingredients

2 tablespoons olive oil
small onion
8 ounces tomato sauce
1 cup chopped pepper
1/2 cup diced celery
3/4 teaspoon garlic powder
3/4 teaspoon salt
1/8 teaspoon chili powder
1-2 pounds medium size shrimp

The preparation for the recipe is as follows, first you need to heat the oil in the pan and add some shrimp to it, fry it until it becomes pink. Do the same for the onion until it becomes light brown. In the meantime, stir the sauce, pepper, garlic powder, celery, chilly powder, heat it for to about ten minutes and combine it with that of the shrimp. Then, place these into casserole to cover the seal over top of that. After freezing it for a while remove it from the casserole and return the wrapped CREOLE to the freezer. When you are ready to cook, remove the foil and heat it for about an hour in the oven and then you are ready to serve the hot, mouth-watering dish to the people.

Ingredients

3 tablespoons fresh lime juice
3 tablespoons vegetable oil, divided
2 tablespoons soy sauce, divided
3 teaspoons grated fresh ginger
1 clove garlic, minced
1 pound medium fresh shrimp, peeled, deveined, and chopped
1/2 red bell pepper, diced
2 green onions, diced
1 (5-ounce) can water chestnuts, drained and chopped
1 head iceberg lettuce, cored, cut in 1/2

Directions
In a medium bowl, combine lime juice, 2 tablespoons oil, 1 tablespoon soy sauce, ginger and garlic. Add shrimp and let marinate in refrigerator for 30 minutes.

In a medium skillet, heat 1 tablespoon oil over medium-high heat. Add bell pepper, green onions, and water chestnuts; cook, stirring occasionally, for 3 minutes. Add shrimp and marinade and cook 3 minutes, or until shrimp are pink. Stir in 1 tablespoon soy sauce.

Divide lettuce into leaves. Spoon about 1/4 cup mixture down center of 1 lettuce leaf. Fold bottom edge and sides up and over filling. Repeat with remaining lettuce leaves and shrimp filling.

Ingredients

1 1/2 pounds medium shrimp (21 to 25 per pound), peeled and deveined
1/3 cup olive oil, plus 2 tablespoons
Kosher salt and freshly ground pepper<
1 large red onion, peeled, halved, and thinly sliced
4 cloves garlic, thinly sliced
2 serrano chiles, thinly sliced
1 teaspoon cumin seeds
1 teaspoon mustard seeds
2 cups white wine vinegar
2 bay leaves
8 sprigs cilantro
1/2 cup thinly sliced radishes
3 tablespoons torn cilantro leaves

Directions
Heat your grill to high. Toss the shrimp in a bowl with 2 tablespoons of olive oil and 1/2 teaspoon each of salt and pepper. Grill the shrimp for 1 to 2 minutes per side or until just cooked through. Transfer shrimp to a clean medium bowl.

Heat 1/3 cup olive oil in a medium saucepan over medium heat. When oil is hot, add the onion, garlic, and serrano chiles and cook until soft. Add the cumin and mustard seeds and cook for 1 minute. Add the vinegar, bay leaves, and cilantro and bring to a boil. Remove from the heat and immediately pour over the shrimp and stir to coat. Let cool to room temperature, cover, and then refrigerate for at least 8 hours or overnight, stirring a few times during that time. Transfer the escabeche, with a slotted spoon, to a platter and garnish with sliced radishes and torn cilantro.

Ingredients

1/4 cup Splenda
1/4 cup rice wine vinegar
1 (1-inch) ginger root, peeled and thinly sliced
2 tablespoons vegetable or other light oil
1 red onion, chopped
2 small red chili peppers, very thinly sliced
1/4 pound shiitake mushrooms, stems removed and chopped
4 cloves garlic, chopped
1 1/2 pounds medium shrimp, deveined, tails off
Salt and freshly ground black pepper
1 head iceberg lettuce, cored and quartered

Directions
Combine Splenda, vinegar and ginger in a small pot and bring to a boil, dissolve sugar and turn off heat, reserve.

In a skillet heat the oil over medium-high heat. Saute the onions, chili peppers, mushrooms and garlic 3 to 4 minutes then add shrimp and toss 3 to 4 minutes more until pink and firm. Douse the pan with the sweet vinegar, season with salt and pepper, to taste. Serve with cold lettuce for wrapping the hot-sweet shrimp.

Ingredients

2 large shallots, peeled and chopped
1 (2-inch) piece fresh ginger, peeled and chopped
4 cloves garlic, smashed
3/4 cup soy sauce
1/2 cup fresh lime juice
2 tablespoons Splenda
1/4 cup chopped green onions
1/4 cup peanut oil
1/4 teaspoon coarsely ground black pepper
2 pounds large shrimp, shells and tails on

Directions
Place shallots, ginger, garlic, soy, lime juice, and sugar in a blender and blend until smooth. Add the green onion and oil and blend until combined. Season with black pepper, to taste. Place shrimp in a large bowl, pour the marinade over, and let marinate at room temperature for 20 minutes.

Preheat a grill to high. Remove shrimp from the marinade and grill for 1 1/2 to 2 minutes per side. Serve on brown paper bags, if desired.

Ingredients

2 ancho chiles
1 New Mexican red chile
1 pasilla chile
1 head garlic, cloves separated, peeled, and coarsely chopped
3 tablespoons chopped fresh thyme leaves
1/2 cup olive oil, plus more for brushing on shrimp
Salt and freshly ground pepper
2 pounds shrimp or prawns, head and shell on

Directions
Place chiles in a large bowl, cover with boiling water, and let stand for 1 hour to soften. Remove chiles from the water, coarsely chop, and place in the jar of a blender. Add the garlic, thyme, and oil and blend until smooth. Season, to taste, with salt and pepper. Place the shrimp in a large bowl, pour the marinade over, and let marinate at room temperature for 20 minutes.

Preheat a grill to high. Remove the prawns from the marinade and grill for 1 1/2 to 2 minutes per side, with the cover closed.

Ingredients
Pepper Salsa:
1 small onion, quartered
1 jalapeno, quartered, seeds optional
1 garlic clove, smashed
4 medium tomatillos, (about 8 ounces) husked, rinsed, and coarsely chopped
1/2 Green pepper, peeled, seeded, and cut into strips
1 1/4 teaspoons kosher salt
1/4 cup loosely packed fresh cilantro leaves, coarsely chopped
Shrimp:
1 tablespoon olive oil
1 teaspoon chipotle or blended chili powder
1 teaspoon kosher salt
1 pound medium shrimp (about 20), peeled and deveined
Lettuce
8 sprigs cilantro for garnish
2 limes, cut into wedges
Directions
Put the onion, jalapeno, and garlic in a food processor and finely chop. Add the tomatillos, green pepper, and salt and pulse until chopped but still chunky. Transfer to a bowl and stir in the cilantro.

Heat a stovetop or outdoor grill to medium-high. Mix the olive oil, chipotle or chili powder, and salt in a large bowl. Add the shrimp and toss to coat. Grill the shrimp until translucent, about 1 1/2 to 2 minutes on each side.

Spoon sauce on the lettuce leaves, then top with about 2 or 3 shrimp and a sprig of cilantro. Serve 2 tacos per person, with a lime wedge on the side.

Ingredients:

1 pound large Shrimp
1/2 Garlic bulb
1 sweet Red Pepper, deribbed, julienned
2 Green Onions, green part only, julienned
1 tsp Lemon Juice

Directions:

Peel and devein shrimp. Rinse and pat dry with paper towel. Heat garlic in large fry pan until soft. Add shrimp and red pepper and stir-fry over medium heat about 5 minutes or until shrimp is cooked. Stir in green onion and lemon juice.

Ingredients

3 1/2 teaspoons Spenda
2 teaspoons chili powder
1 teaspoon ancho chile powder
1/4 teaspoon chipotle chile powder
1/2 teaspoon salt, divided
1 1/2 pounds peeled and deveined large shrimp
5 teaspoons olive oil, divided
1/2 cup chopped onion
1/2 cup chopped red bell pepper
2 teaspoons bottled minced garlic
2 teaspoons bottled minced ginger
1/2 cup shopped green pepper
1 1/2 tablespoons cider vinegar
1/2 cup chopped green onions

Preparation
Combine 2 teaspoons Splenda, chili powder, chile powders, and 1/4 teaspoon salt in a shallow dish. Add shrimp to spice mixture; toss well to coat.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 1/2 cup onion, bell peppers, garlic, and ginger to pan; sauté 3 minutes. Add remaining 1 1/2 teaspoons sugar and corn to pan; cook 3 minutes, stirring occasionally. Stir in vinegar; cook 30 seconds. Stir in remaining 1/4 teaspoon salt and 1/2 cup green onions.

Wipe pan with a paper towel. Heat remaining 2 teaspoons oil in pan over medium-high heat. Add shrimp to pan; sauté 3 minutes or until done, turning once. Serve with pepper mixture.

I am new to this site and I have been reading some of the recipes(which sound amazing) and I have noticed that you have abbrevations for some of the ingredients. My first question is what does WF stand form most of the others I have been able to figure out.

M

1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon smoked paprika
1/4 teaspoon ground red pepper
1/8 teaspoon salt
1/8 teaspoon garlic powder
1 1/2 pounds red snapper fillets
Cooking spray
Lettuce Leaves for wrapping tacos
2 cups shredded cabbage

Preparation
Preheat oven to 425°.
To prepare tacos, combine cumin and next 5 ingredients (through garlic powder) in a small bowl; sprinkle spice mixture evenly over both sides of fish. Place fish on a baking sheet coated with cooking spray. Bake at 425° for 9 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish in a bowl; break into pieces with a fork. Divide fish evenly among lettuce leaves; top each with 1/4 cup cabbage.

1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon smoked paprika
1/4 teaspoon ground red pepper
1/8 teaspoon salt
1/8 teaspoon garlic powder
1 1/2 pounds red snapper fillets
Cooking spray
Lettuce Leaves for wrapping tacos
2 cups shredded cabbage

Preparation
Preheat oven to 425°.
To prepare tacos, combine cumin and next 5 ingredients (through garlic powder) in a small bowl; sprinkle spice mixture evenly over both sides of fish. Place fish on a baking sheet coated with cooking spray. Bake at 425° for 9 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish in a bowl; break into pieces with a fork. Divide fish evenly among lettuce leaves; top each with 1/4 cup cabbage.

WF=Walden Farms(brand name)=no fat, no carb, no sugar condioments ex: salad dressings, mayo, marshmellow dips, BBQ sauce and syrups.

This is NOT IP compliant, but it is lower in carbs/sugars/fat than standard stuffings.

Ingredients:
• 1 loaf low carb bread, crumbled or cut into cubes
• 1 large onion, chopped
• 6-7 cups chopped celery - about 2 small bunches
• 1 green Bell pepper, chopped
• 1 zucchini, chopped
• 1 bunch parsley, chopped (about 2 cups)
• 4 teaspoons poultry seasoning, such as Bells
• 1/2 teaspoon pepper
• Salt - start with 1/2 teaspoon, or 1 T chicken or turkey soup base (see below)
• 1 cup water or broth, plus more according to moisture needed
• 1 egg
• 1 T cooking oil
Preparation:
1) 1 - 1½ lb loaf of low-carb bread if you have access to it. Different types of bread will bring different results, so you may have to adjust the amount of liquid, seasonings, etc.
2) Sauté' onion, celery, zucchini and pepper until soft. Add parsley and cook for a minute or so, until wilted. Add seasonings.
3) Mix together the vegetables and the bread. Add a cup of broth or water, egg, stir, and taste. Adjust seasoning and moisture. If you're going to stuff poultry with it, leave it on the dry side because it will absorb a lot of juices during cooking. Mix well and bake at 350 F. for about half an hour, or until browned on top.

This is and Atkins diet recipe, not IP compliant...but still is lower in carbs/sugars/fat than normal gravy.

Wild Mushroom Gravy
Ingredients
• 2 cups defatted turkey juices from turkey roasting pan or homemade turkey or chicken stock
• 1/2 cup heavy cream
• 3 tablespoons unsalted butter
• 10 ounces shiitake mushrooms, rinsed, stemmed and sliced
• 1 tablespoon chopped fresh thyme leaves
• 1 clove garlic, minced
• 1/4 cup dry sherry
• Salt and freshly ground black pepper
• 1/2 teaspoon white wine vinegar
Directions
Bring the juice to a simmer in a small saucepan over medium-high heat and reduce by half. Add the cream and cook until reduced enough to coat the back of a spoon, about 8 minutes.
Heat the butter in a skillet over medium-high heat. Add the mushrooms, thyme, garlic, and sherry and cook, stirring occasionally, until tender and almost dry, about 6 minutes
Combine the mushrooms with reduced gravy and season with salt and pepper. Reheat, if necessary, and stir in the vinegar. Transfer to a gravy boat and keep warm until serving.

This is a modified version of Emeril's bourbon sweet potatoes, modified to be lower in carbs, lower in sugar, higher in fiber.

Bourbon Sweet Potatoes

Ingredients
• 1 3/4 to 2 pounds sweet potatoes
• ½ can Pumpkin pie filling
• 1 teaspoon olive oil
• 1/2 cup heavy cream
• 1/4 cup bourbon whiskey
• 3 tablespoons packed Splenda brown sugar
• 2 tablespoons molasses
• 1/8 teaspoon salt

Directions

Preheat the oven to 350° F.

Place the potatoes on a foil-lined baking sheet.

Bake until tender and starting to ooze sugary syrup, about 1 hour and 15 minutes, depending upon their size. Remove from the oven and let sit until cool enough to handle.

Cut a slit down each potato and scoop the flesh into a large bowl. Discard the skins. Add the cream, bourbon, brown sugar, molasses, and salt and beat on high speed with an electric mixer until smooth.

Cover to keep warm, or gently reheat before serving.

Stuffing is going to be my enemy....so if I have an alternative....

Low Carb Stuffing

PREHEAT OVEN TO 350.

1 head cauliflower
6 links of frozen sausage
One can of mushrooms (small)
Chopped onion
Chopped celery
1 tablespoon (or more) garlic (I use the jarred kind)
Fresh cilantro if you have it (I actually buy this frozen in a bottle and use that)
Salt and Pepper to taste

Take one head of cauliflower and chop it up pretty fine (I actually used the high slicing blade in the Cusinart -- there were a few larger slices, but it worked fine. Of course, you can use a knife. My husband tells me my chopping skills are nonexistant so I rely on the machine. Oh well, I can type.) Steam it for 5 minutes or so to get it a little soft. (I used a double boiler.) You will cook it some more later.

Nuke about six links of sausage so they are unfrozen.

Meanwhile, in the Cusinart, chop up one small onion using the lower blade. (Leave the onion and other ingredients that you add in the Cuisinart. This makes it easier.)
Add two long stalks of celery
Add one can of mushrooms
Add one small carrot (for color -- unless your kids hate carrots, then omit)
Add the garlic)
Add the cilantro
Add the defrosted sausage

Saute the Cusinart mixture for 5 minutes in 2 tablespoons butter in a large pan, and then add the cauliflower.

Next mix:

2 Eggs that have been mixed with a fork
8 oz. cheese in a small bowl

Pour the egg and cheese mixture into the large saute pan, stir, and then take the whole mixture and put it into a large casserole dish. Cook it for 15 minutes at 350 or until it is bubbling.

Eat!

I am new to this site and I have been reading some of the recipes(which sound amazing) and I have noticed that you have abbrevations for some of the ingredients. My first question is what does WF stand form most of the others I have been able to figure out.

M

WF stands for Walden Farms. Most of their products are sugar free & carb -free, or at least very low carbs

16 ounce package frozen cauliflower
1/2 cup mayonnaise
4 ounce jar diced pimientos, drained well
1/4 cup dill pickle relish, drained well
1 tablespoon chopped onion, optional
1 tablespoon white vinegar
1 tablespoon Splenda or equivalent liquid Splenda
1 tablespoon yellow mustard
1/2 teaspoon pepper
Salt, to taste

Cook the cauliflower until tender, but not mushy, about 8 minutes. Drain very well, then chop into bite-sized pieces. Mix all of the ingredients in a medium bowl. Chill several hours before serving.

10 ounces frozen cauliflower
2 tablespoons mayonnaise
1 tablespoon parsley, chopped
2 teaspoons Dijon mustard
1/2 teaspoon white vinegar
1/4 teaspoon granular Splenda
1/8 teaspoon dill
Dash pepper
Salt, to taste

Cook the cauliflower until tender-crisp; drain very well. Mix in the remaining ingredients then stir them into the cauliflower. Chill well.

1 pound bok choy, about 1 medium bunch
1 pound broccoli, about 1 large bunch
1/2 cup water
2 tablespoons oil
1 clove garlic, minced
1 tablespoon fresh ginger, grated
2 tablespoons soy sauce


Cut the stalks off the bok choy and cut into 1-inch pieces. Coarsely chop the leaves. Peel the broccoli stalks and cut into 1/4-inch pieces. Cut the broccoli florets into bite-size pieces.

In a large skillet or wok, bring 1/2 cup water to a boil. Add the bok choy stalks and the broccoli stalks and florets. Cover and simmer on medium-low heat until the broccoli is bright green, 5 minutes. Uncover; cook on high heat until the water evaporates, 2-4 minutes. Take the wok off the heat and add the bok choy leaves, oil and garlic. Put the wok back on the heat; cook, stirring often for 2 minutes or until the broccoli is tender-crisp. Add the ginger and soy sauce and toss well.

10-15 ounces fresh cauliflower, grated, about 1/2 head
2 cloves garlic, minced
Cooking oil, 2 tablespoons to 1/4 cup
1/4 cup soy sauce
1 teaspoon sesame oil
1 egg, beaten
3 green onions, chopped
Dash pepper, optional


Heat the oil in a wok or large non-stick skillet on medium to medium-high. Add the cauliflower and garlic; stir-fry until the cauliflower is nearly tender, but not mushy. Stir in the soy sauce and sesame oil. Push the cauliflower to one side of the pan; pour in the beaten egg. Lightly scramble the egg briefly then mix into the cauliflower. Add the green onion and pepper, if using, and toss.

10 ounces fresh cauliflower, grated, 1/2 medium
1 small onion, slivered, 2 1/2 ounces
2-3 tablespoons butter or oil or a combination
1/2 cup salsa
1/8 teaspoon garlic powder
3/4 teaspoon salt, or to taste
1/4 teaspoon pepper
1/8 teaspoon granular Splenda

In a very large skillet with a lid, sauté the onion in butter and/or oil until tender. Stir in the grated cauliflower, then the remaining ingredients. Mix well. Cover and simmer 10-12 minutes until the cauliflower is tender, but not mushy, stirring occasionally.

Ingredients:

1/4 cup Dijon mustard
2 tablespoons fresh lemon juice
1 1/2 teaspoon Worcestershire sauce
1/2 teaspoon dried tarragon
1/4 teaspoon freshly ground black pepper
4 boneless skinlesschicken breast halves

Directions:
Combine the first five ingredients, mixing well; spread on both sides of chicken.

Place chicken on a plate. Marinate at room temperature for 15 minutes (or for several hours in the refrigerator.)

Grill, uncovered, over medium coals, turning once, for 10 to 15 minutes or until juices run clear.

Ingredients:

2 Wholechicken breasts, skinned, halved & boned
1 teaspoon Salt
1 teaspoon Minced crystallized ginger
1 cup Sliced celery
1 can (5 oz.) water chestnuts, drained & sliced
1 Onion, sliced
2 cups Chicken bouillon
2 tablespoons Soy sauce
1 cup Sliced mushrooms
1 can (1-lb.) can bean sprouts, drained

Directions:
Cut chicken into strips about 2 inches long and 1/2 inch thick. Place in slow-cooking pot (crockpot) with salt, ginger, celery, water chestnuts, onion, bouillon, and soy sauce. Cover and cook on low 5 to 6 hours. Turn control to high. Add mushrooms and bean sprouts. Cover and cook on high 15 minutes.

Ingredients:

1/2 teaspoon paprika
1/8 teaspoon salt
1/4 teaspoon cayenne pepper
1/4 teaspoon ground cumin
1/8 teaspoon dried thyme
1/8 teaspoon pepper
1/8 teaspoon onion powder
2 boneless chicken breast halves
cooking spray

Directions:
Mix together all the spices. Coat chicken breasts with cooking spray, and then sprinkle one side with spice mixture.

Heat a cast iron skillet over high heat until it is very hot. Place chicken in hot pan, seasoned side down, and cook for 2 minutes. Turn, and cook 2 minutes on other side.

Place breasts on baking sheet coated with cooking spray. Bake at 350degrees F for 10 minutes or until done

Ingredients:

2 tablespoons olive oil
12 ounces boneless, skinlesschicken breast halves, cut into 2-inch by 3/8-inch strips
1 red bell pepper, cut into 3-inch by 3/8-inch strips
1 yellow bell pepper, cut into 3-inch by 3/8-inch strips
1/2 green bell pepper, cut into 3-inch by 3/8-inch strips
1 medium onion, cut into 3-inch by 1/4-inch strips
1/4 cup fresh lemon juice
2 teaspoons minced fresh rosemary
1/2 teaspoon freshly ground pepper, or to taste

Directions:
Heat half of the oil in a large nonstick skillet or sauté pan over medium-high heat. Add the chicken; cook, stirring occasionally, for about 5 minutes, or until it is lightly browned and cooked through.

With a slotted spoon, transfer the chicken to a bowl and cover to keep warm.

Heat the remaining oil in the skillet. Add the bell pepper and onion strips; cook, stirring occasionally, for about 5 minutes or until tender. Reduce the heat to medium; add the cooked chicken, lemon juice, rosemary, and pepper; stir gently for about 1 minute, or until heated through. Taste and adjust the seasoning.

Ingredients:

4 Boneless skinlesschicken breasts
2 Jalapeno; seeded
1/4 cup Chopped cilantro; or italian
1 lemon, juiced
4 cloves Garlic
1 teaspoon Ground cumin
1/2 teaspoon Kosher salt; (i use regular)
1/2 teaspoon Ground black pepper
2 tablespoons Olive oil
Directions:
Combine marinade ingredients in blender. Marinate chicken in refrigerator for 24 hours. Remove chicken from marinade. Do not wipe. Bake, saute, broil or grill. Enjoy!

Ingredients:

4 smallchicken breasts
2 tablespoons olive oil
1 teaspoon cumin seed, crushed
3 cloves garlic, minced
1 small white onion, chopped
1 1/2 cup frozen corn
2 medium zucchini
1 can (10-ounce size) diced tomatoes with roasted garlic
1/2 cup water (more as needed)
salt and pepper

Directions:
Cut chicken breasts into bite-size pieces. Heat olive oil in a Dutch oven or large skillet. Saute chicken with half of the cumin seed and half of the garlic until brown. Add onion halfway through browning. While chicken is browning, remove corn from cob and dice squash. When chicken is browned, add remaining ingredients, including enough water to achieve desired consistancy. Cover pan and simmer until squash and corn are tender.

Ingredients:

4 boneless chicken breasts
2 teaspoons chile powder
2 tablespoons olive oil
1 can (14 1/2 ounce size) Mexican-style tomatoes
1 can chopped green chiles
2 tablespoons fresh lime juice
1 tablespoon hot pepper sauce
shredded lettuce

Directions:
Rub chicken with chile powder. In large nonstick skillet, over medium heat, heat oil. Add chicken, cook 4 to 5 minutes on each side, or until browned.

Meanwhile, in medium bowl, combine tomatoes, chiles, lime juice and pepper sauce, add to skillet. Reduce heat to medium-low, cover and simmer 12 to 15 minutes, or until chicken is cooked through.

To serve, place chicken on bed of shredded lettuce, top with sauce from skillet.

Ingredients:

4 uncooked boneless, skinlesschicken breast halves, cubed
1 medium-sized onion, chopped
1 small-medium-sized green bell pepper, chopped
1 cup celery, chopped
1 quart low-sodium stewed, or crushed,tomatoes
1 cup water
1/2 cup tomato paste
2 tablespoons Worcestershire sauce
2 tablespoons brown Splenda
1 teaspoon black pepper

Directions:
Combine all ingredients in slow cooker.

Cover. Cook on low 7 hours.

Ingredients:

4 bone-in chicken breast halves, with skin
1 1/2 tablespoon chopped fresh parsley
3 tablespoons olive oil
1 tablespoon minced onion
1 clove crushed garlic
1 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon dried rosemary, crushed
1/4 teaspoon ground sage
1/4 teaspoon dried marjoram
1/8 teaspoon hot pepper sauce

Directions:
Make basting sauce by combining olive oil, grated onion, garlic, salt and pepper, herbs, and chili sauce.

Turn chicken breasts in sauce to coat thoroughly. Place skin side up in a shallow baking dish. Cover.

Roast at 425degrees F (220 degrees C), basting occasionally with pan drippings, for about 35 to 45 minutes. Remove to warm platter, spoon pan juices over, and sprinkle with fresh parsley.

Ingredients
• 1 1/2 pounds Brussels sprouts
• 3 tablespoons good olive oil
• 3/4 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper

Directions
Preheat oven to 400 degrees F.
Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Mix them in a bowl with the olive oil, salt and pepper. Pour them on a sheet pan and roast for 35 to 40 minutes, until crisp on the outside and tender on the inside. Shake the pan from time to time to brown the sprouts evenly. Sprinkle with more kosher salt and serve immediately.

Ingredients:

1 small onion
1 pound Brussels sprouts
1/4 cup olive oil
1/2 teaspoon thyme
1/2 teaspoon marjoram
1/2 cup stock

OR

1/2 cup water and a bouillon cube
salt or soy sauce to taste

Directions:
Saute the onions in the olive oil. Add the sprouts and briefly sear. Add the remaining ingredients, cover, and simmer until sprouts are tender.

8 lg Dried Mushrooms
1 1/3 c Vegetable Broth
2 ts Lemon Juice
2 ts Dijon Mustard
1 ts Dried Thyme
2 lb Brussels Sprouts; stemmed & halved

Soak mushrooms in stock until tender, about 1/2 - 1 hour.
Reserve the stock that the mushrooms have been soaking in. If mushroom stems are tough, remove and discard. Thinly slice mushrooms.
Pour stock into a nonstick frying pan and bring to a boil. Whisk in lemon juice, mustard and thyme. Boil until liquid is reduced by one third, about 3 min. Immediately add mushrooms and brussels sprouts. Toss well.

3/4 lb Trimmed Brussels sprouts, halved
1/2 ts Grated lemon rind
1 tb Fresh lemon juice
1 ds Salt
Coarsely ground pepper

Slash the bottom of each Brussels sprout with a shallow X; steam Brussels sprouts, covered, for 6 minutes or until tender. Drain.
Combine Brussels sprouts and next 3 ingredients in a bowl; toss well to coat. Sprinkle with pepper. Yield: 2 servings.