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Sonoma Diet Recipes Recipes marked for each wave of the Sonoma Diet. Recipes fit in with whole food diets and the Mediterranean diet.

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Old 03-04-2006, 02:48 PM   #1
CindyBGood's Avatar
Join Date: Mar 2006
Location: Central Illinois
Posts: 70

Default Wave 1 - Halibut with Spinach, Grape Tomatoes and Feta

Help me if this isn't Wave 1, I'm pretty new at this!

Serves 1

1 clove garlic
butter-flavor oil spray
1 tsp olive oil
3 cups fresh spinach
garlic pepper and coarse salt to taste

1 4-6-oz halibut filet
1/4 cup chicken broth (or you can use water)
butter-flavor oil spray
1 tsp olive oil
garlic pepper and coarse salt to taste

Tomato/Feta Sauce
1/2 cup grape tomatoes, halved
1/4 cup or so of chopped onions or shallots
1 cup chicken broth
1 T crumbled feta cheese
garlic pepper and coarse salt to taste
butter-flavor oil spray

Start with the fish - spray small skillet with butter spray, add oil. Season fish with garlic pepper and salt. Saute in skillet turning after a few minutes. Cook until fish just starts to flake.

Meantime start the other two dishes. Spray skillet, saute garlic in olive oil. Add spinach. Season with salt and garlic pepper. Add a 1/4-1/2 cup of chicken broth or water. Cover and simmer til spinach is just wilted.

For tomato sauce, spray skillet, add onions and saute til wilted. Add grape tomato halves and chicken broth. Simmer for about 5 minutes. Add feta cheese and simmer until cheese melts, another minute.

Pour tomato sauce around the halibut and just bring to a simmer.

To serve, arrange spinach on platter. Top with fish and tomato sauce. Enjoy!

Note - I like Jamison's chicken soup base paste - it really adds a lot of flavor to things and is handy to keep in the pantry - a tsp added to water makes great flavoring for things like this. I also really love a T of feta cheese added to foods, gives such a nice rich flavor - rather like adding parmesan, doesn't take much to have a big effect. Finally, I find butter flavor spray - just a bit gives a nice buttery flavor.
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Old 03-08-2006, 09:49 PM   #2
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Join Date: Mar 2006
Posts: 1

S/C/G: 124/122/115


*wavin at CindyB*

Hi, I sent you a private message.

Long time, no see! :-)
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