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Spiced Snapper with Cucumber Salad

Spiced Snapper with Cucumber Salad



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Roasting fish fillets that have been oiled and seasoned is a fail-safe, hands-off technique with big flavor payoff. Baharat is a spice mixture typically made with paprika, black pepper, cinnamon, coriander, cumin, and cardamom. You can also use it to season steaks before grilling, or toss through root veg before roasting.

Ingredients

  • 2 garlic cloves, finely grated
  • 2 teaspoons baharat or ras-el-hanout
  • 6 tablespoons extra-virgin olive oil, plus more for drizzling
  • 4 6-ounce skin-on, boneless red snapper fillets
  • 3 medium Persian cucumbers, peeled, sliced ¼ inch thick
  • 1 medium shallot, thinly sliced into rings, rinsed, patted dry
  • 1 cup cilantro with tender stems

Recipe Preparation

  • Preheat oven to 425°. Mix garlic, baharat, and 6 Tbsp. oil in a small bowl. Place fish on a foil-lined rimmed baking sheet and pat dry. Rub both sides of fish with garlic-spice oil; season with salt. Turn skin side up and bake until fish is tender and cooked through and skin is beginning to brown, 8–10 minutes. Finely grate zest from a lemon half over each fillet as soon as you remove fish from the oven.

  • Squeeze juice from a lemon half into a medium bowl. Add cucumbers, shallot, and cilantro, season with salt, and toss to combine.

  • Slide fish onto a platter; top with cucumber salad and squeeze juice from remaining lemon half over. Drizzle with olive oil.

Reviews SectionI made this with a seven spice blend instead of baharat since I couldn't find it in my international market and red that it could be used as a replacement for ras-el-hanout. The fish turned out okay, I'll have to try baharat next time to see if it knocks my socks off next time. Otherwise, it was just baked fish, nothing too special. The Persian cucumber salad was super delicious though. As someone who typically hates salad and cucumbers, I found this super refreshing and the portion size to be perfect. I can see myself making that as a side for a lot of dishes.AnonymousMilwaukee03/20/20

Low Carb Keto Shrimp Salad

This summer time salad is super easy to make and consists of leafy green arugula (rocket), cherry tomatoes, red onions, cucumber drizzled with a sweet garlic dressing.

A super simple low carb keto shrimp salad that comes together in less than 15 minutes, with no cooking required who doesn't love a bowl of salad on a hot summers days?

Pack away your crockpots, slow cookers and pie dishes until the fall and say hello to this tasty summer salad. It's that time of year where you're probably fretting about looking good and eating your way to good health.

Have no fear, let me introduce you to this low carb keto shrimp salad. I'm talking about an abundance of fresh leafy greens, light salad friendly vegetables with some plump, juicy shrimp drizzled in a sweet garlicky dressing.

As a foodie this is the time of year where I get to explore recipes that are easy to prepare while retaining their flavour. This simple shrimp salad is a prime example of what I'm referring to. It's suitable for whole 30, keto, low carb, gluten free and the paleo lifestyle.

It's a tasty no fuss salad with ingredients which you've probably used at some point thus making them accessible.

Even though I'm not a keto blogger, I just so happened to notice that the recipe I had in mind fell in line with the keto lifestyle, so I thought hey why not grab the attention of the keto crew while I'm here (howdyyyy).


Product description

The word baharat means “spice” in Arabic and refers to the aromatic blend of spice used throughout North Africa. This versatile spice blend is a great addition to any pantry.This all-purpose blend is as integral to Middle Eastern, particularly Lebanese, cuisine as garam masala is to Indian cuisine. Also similarly to garam masala the blends of baharat are individual to every region. It can be used as a bbq rub for meats, seasoning meat in the pan before stewing or as a garnish on a meal before serving.


Fish In A Flash: Spicy Sea Bass

Tangy, spicy and delicious, this delicately spiced sea bass is infused with a divine cocktail of fresh, aromatic flavours. Accompanied by zesty, sweet pickled veg, serve this fabulously quick fish recipe with glass noodles as a hearty, healthy midweek meal.

red chillies, 1 deseeded and finely sliced into lengths, 1 deseeded and finely chopped

clove garlic, peeled and sliced

cucumber, halved lengthways, seeds removed, and sliced

1.Preheat oven to gas mark 5/190°C (170°C in fan oven). Sit fish in a roasting tin and make about 4 diagonal slashes across skin. Rub all over with sunflower oil then stuff with sliced ginger and chilli, and some of the garlic.

2. Now, stuff slashes with chopped chilli and remaining garlic. Pour over soy sauce and put in oven to roast for about 20 mins, or till fish is cooked and skin is beginning to turn crispy.

3. While fish is cooking, add cucumber slices to a small serving bowl, mix remaining pickle ingredients till sugar dissolves then pour it over and stir. Transfer fi sh to a serving plate, scatter with coriander leaves and serve with pickled cucumber and rice.


By Christine Leishman

I had been working at UCSF Medical Center for more than two years when I was asked to develop a twelve-week menu cycle for patients in a new heart disease reversal program. The guidelines for the diet were simple yet daunting: vegetarian, no added fat, no nuts or seeds, no more than 2 gm of fat per serving with the exception of tofu. I had developed a number of lowfat and fat reduced recipes for the cafeteria and the patient food service but this felt, at first, as if I was being asked to cook with my hands tied behind my back.

I began by looking at the lower fat recipes I had already put in place to see if there was any way to eliminate the fat all together without compromising the dish. Soups were by far the easiest to translate. By eliminating the initial fat used to wilt the vegetables, dry toasting the spices, and using only vegetable stock or water I found all of our vegetable and legume soups were wonderful and in many cases better.I also tried fat-free recipes I came across in books, magazines and “on line” but I found many of the stews to be pretty flavorless, cream-style soups to be thin, and pastries to be dry. I reread Harold McGee’s On Food and Cooking and my old dog-eared copy of Madeleine Kamman’s The Making of A Cook to remind myself of what fat does to food, what qualities I was trying to replace, and how I might accomplish that. I played with the dishes I loved at Greens at Fort Mason that had so much flavor from chilies and spices but used a great deal of olive oil. Once again toasting the spices separately and roasting the onions and garlic before beginning gave the flavor and sweetness of sautéed vegetables without the extra fat. Using nonfat milk, cornstarch, flour, or potatoes to thicken flavorful soups in place of cream was very successful. The desserts and pastries presented more of a challenge and I kept them very simple. This was, after all, supposed to be food that our patients could prepare at home themselves on a regular basis.

As you can see not all of the recipes in this book are fat-free and vegetarian. We wanted to create a cookbook that would include the recipes I had developed for the Heart Disease Reversal Program as well as some of the more popular lowfat recipes from the cafeteria, patient menu and outpatient cooking classes. The most important criterion for the recipes we have included is that they taste wonderful. And they just happen to be lower in fat.

Department of Nutrition and Dietetics
UCSF Medical Center

These recipes were created for the Department of Nutrition and Dietetics at the University of California, San Francisco Medical Center by menu and recipe coordinator Christine Leishman, who has extensive experience in some of San Francisco’s finest restaurants. They are for anyone who is serious about cooking and eating delicious and healthful foods.


Sugar & Everything Nice

I am now on the look out for simple recipes that can be easily prepared after a hard day's work in the office. I think most of us who work and have no time to prepare meals would usually eat out (as this is relatively easy to do in Asia), grab a meal from a fast food restaurant or the easiest, instant cup noodles. However there are surely days when you just want something prepared at home!

So to kick start a series of quick after work recipes, I am posting here a spiced fish dish that can be prepared in 30 minutes. Simple and delicious, and of course absolutely healty too!

Spiced Fish with Cucumber Yogurt Sauce
Serves 6
Recipe Adapted from "After Work Cookbook"

Ingredients for the Fish:

6 x 180g firm white fish fillets (I used red snapper)
2 tsp ground cumin
2 tsp groud coriander
2 tsp finely grated lime zest (or lemon zest)
2 cloves garlic, crushed and finely minced
1/2 tsp grated fresh ginger
2 tsp vegetable oil
1 tsp salt (or to taste)

For the Cucumber Yogurt Sauce:

2 cucumber (remove center core and seeds),grated (squeezed out the juice)
1 1/2 cups plain yogurt
1 1/2 tsp lime juice (or lemon juice)

1) Clean and pat dry the fish fillets. Combine the seasoning with the exception of the oil and rub onto the fillets. Leave aside for about 10 minutes to marinate. Whilst waiting prepare the yogurt sauce.

2) Heat oil in non-stick frying pan and cook the fillets in batches until browned on both sides and cooked through. Serve with the yogurt sauce on the side.

3) To make the yogurt sauce, combine all the ingredients together. Serve fish hot with a side salad.


Warm, spiced mackerel toasts

Mackerel's oily quality makes it good fish for pickling or sousing. This can be done with raw fish over a couple of days, or more instantly, using fish that has been lightly cooked. These are served with soured cream on thin, crisp toasts.

Makes 12 toasts
mackerel fillets 4 (2 medium fish)
oil a little

red wine vinegar 125ml
malt vinegar 2 tbsp
garlic 2 cloves
water 125ml
sea salt 2 tsp
black peppercorns 1 tsp
star anise 3 whole
celery seed 1 tbsp
light muscovado sugar 2 tsp
lemon zest 3 short strips

To serve
French stick 12 very thin slices
soured cream 100ml
frisee leaves

Cut each mackerel fillet into three, place them on a grill pan, then brush generously with oil. Cook the mackerel under a hot grill for a few minutes until golden.

Make a marinade by pouring the vinegars into a non-reactive saucepan. Peel and very finely slice the garlic, then add to the vinegar with the water, sea salt and black peppercorns, the star anise and celery seed, light muscovado sugar and strips of lemon zest. Bring to the boil then pour over the hot, grilled mackerel and set aside to cool.

When the mackerel has cooled a little (you can serve it cold if you prefer), toast the bread – it should be very thin and crisp, like Melba toast – then add a spoonful of the soured cream, a few frisee leaves and the fish.


ACF CEC Practical Exam

Tunisian Pan-Seared Snapper Cake with
Steamed Lobster Tail & Tarragon Beurre Blanc

Pan-Seared Snapper Cake, Sauteed Bacon & Swiss Chard,
Steamed Lobster Tail, Spice Pickled Apple, & Tarragon Beurre Blanc
Cooking Techniques: Saute (Snapper), Steam (Lobster), Saute (Chard)
Required Ingredients: Snapper, Lobster, Apple, Bacon, Swiss Chard
Sauce: Butter
Knife Cuts: Brunoise (Apple), Chiffonade (Chard)

SALAD COURSE

Middle-Eastern Butter, Red-Oak & Frisee Salad
Herbed Salad in Cucumber Ribbon, Falafel, Concasse Heirloom Grape Tomatoes, Marinated Artichoke, Kalamata Olive, Spiced Tahini Sauce, Champagne Vinaigrette
Cooking Techniques: Deep Fry (Falafel), Poach (Artichoke)
Required Ingredients: Bibb, Red Oak, Frisee, Grape Tomato, Artichoke
Emulsified Vinaigrette: Champagne
Knife Cuts: Julienne (Cucumbers), Chiffonade (Mint & Basil)

ENTREE

Za’atar Roasted Chicken
Whipped Cardomom Yukon Potato, Butternut Squash Puree,
Roasted Vegetables, Chicken-Mustard Veloute
Cooking Techniques: Roast (Chicken Breast), Boil (Potato)
Braise (Chicken Thighs), Roast (Large Dice Vegetables)
Required Ingredients: Chicken, Carrot, Beet, Turnip, Celeriac, Yukon Potato
Sauce: Veloute (Roux)
Knife Cuts: Large Dice

Tunisian Pan-Seared Snapper Cake
1 lb Snapper
1/2 cup finely chopped onion
3 garlic cloves, chopped
1 ½ tablespoons chopped fresh parsley
1 ½ tablespoons dried cilantro
½ tablespoon ground cumin
1 teaspoons coarse kosher salt
½ teaspoon ground ginger
¼ teaspoon ground black pepper
½ tbsp lemon juice
1 egg
1 tbsp cornstarch
2 tbsp (approx) panko bread crumbs

Steamed Lobster
Steam 2 lobsters, set tails aside
Use Shells for Bouillabaisse
Poach tails in bouillabaisse prior to service

Sauteed Bacon & Swiss Chard
1 large bunches rainbow chard
1 tablespoons apple cider vinegar
1 tablespoons mild hot sauce
1 teaspoons light brown sugar
½ tablespoon vegetable oil
3 ounces bacon, finely chopped
½ large onion, chopped
4 garlic cloves, thinly sliced
Kosher salt, freshly ground pepper, to taste

Tarragon Beurre Blanc
⅔ cup dry white wine
¼ cup chopped shallots
½ teaspoon whole black peppercorns
2 large tarragon sprigs
3 tablespoons butter, cut into small pieces
1 teaspoon chopped fresh tarragon

Spiced Pickled Apples
½ ounce Whole Allspice
½ ounce Cinnamon Sticks
2 Cloves
1 pint cider vinegar
1 cups water
2 cups honey
2.5 pounds sweet apples, quartered and cored

Falafel
½ pound (about 1 cup) dry chickpeas, soaked overnight
¼ cup onion minced
⅛ cup chopped fresh parsley
2 cloves garlic roasted
¾ tbsp flour
¾ tsp salt
1 tsp cumin
½ tsp ground coriander
⅛ tsp black pepper
⅛ tsp cayenne pepper
Pinch of ground cardamom
Vegetable oil for frying

Middle-Eastern Salad
1 head butter lettuce
1 head red oak lettuce
1 head frisee lettuce
2 sprigs fresh basil
2 sprigs fresh mint
2 globe artichokes
1 english cucumber
1 pt heirloom grape tomato
½ pt kalamata olive

Tahini Sauce
½ cup tahini sesame seed paste
¼ cup lukewarm water
2 cloves roasted garlic
⅛ cup fresh lemon juice
⅛ tsp salt

Champagne Vinaigrette
1 garlic clove, finely chopped
2 tablespoons dijon Mustard
1/4 cup champagne vinegar
2 tablespoons fresh lemon juice
2 tablespoons honey
2 or 3 dashes hot sauce
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 cup extra virgin olive oil

Mediterranean Roasted Vegetable Medley
4 ounces carrot
4 ounces celeriac
4 beets
4 turnip
1 cup onion diced
4 garlic cloves, minced
2 tablespoons olive oil
2 tablespoons balsamic vinegar
1⁄2 teaspoon basil
1⁄2 teaspoon oregano
1⁄2 teaspoon chives
salt and pepper, to taste

Za’atar Roasted Chicken
For the Marinade
2 lemons, juiced
½ large lemon, sliced
7 large garlic cloves, lightly crushed
1 medium onion, minced
⅔ cup olive oil
1 tbsp ground sumac
1 tbsp allspice
1 tbsp cinnamon
1 tsp smoked paprika, more for later

Remaining Ingredients
1 chicken, bone in, skin on
Salt and pepper
3 tbsp Za'atar, divided
1 tbsp toasted pine nuts
½ cup chopped fresh parsley leaves

Chicken-Mustard Veloute
3 cups chicken stock
4 tbsp dijon mustard
1 oz clarified butter
1 oz all-purpose flour

Whipped Potato
3 cups whole milk
½ tablespoon salt
30 ounces yukon potato, peeled, cut into 2-inch cubes
½ small onion, peeled, quartered
2 ½ tablespoons butter, cut into 5 pieces
Ground white pepper
Chopped fresh chives

Butternut Squash Puree
1 medium-to-large butternut squash


25 Things You Can Do With Yogurt

Wrapped in a cape of calcium, with an arsenal of protein and probiotics, yogurt is a superhero in the dairy aisle. Everyone knows that pairing low-fat yogurt with fresh fruit and whole grains makes a smart morning meal, but yogurt is even more powerful than you give it credit for: Plain yogurt can go beyond the breakfast table to slash fat from pasta sauces, salad dressings, dips, and marinades without robbing them of their trademark creamy texture. In baked goods, it can replace some butter, oil, or sour cream for lighter treats with a subtle tang.

So on your next supermarket run, buy the big container and cook your way through these 25 recipes with yogurt.

1 c fat-free plain yogurt
3 large cloves garlic, finely chopped
1 tsp ground cumin
1 tsp ground coriander
Freshly grated zest of 1 lime
1/2 tsp ground red pepper
1/4 tsp salt
3/4 pound boneless, skinless chicken breast
2 Tbsp nonfat dry milk
1 Tbsp ground flaxseed
1 small English cucumber, thinly sliced
2 scallions, thinly sliced
2 Tbsp finely chopped fresh mint

Combine 1/4 c of yogurt, garlic, cumin, coriander, lime zest, red pepper, and 1/8 tsp of the salt in a 1-gallon zip-top bag. Massage the bag to mix the ingredients. Add the chicken and massage the bag to evenly coat the chicken. Press out all the air and seal the bag. Refrigerate for at least 2 hours or as long as 8, turning the bag occasionally.

Combine the remaining 3/4 c yogurt, dry milk, ground flaxseed, and remaining 1/8 tsp salt in another container. Stir until smooth. Add the cucumber, scallions, and mint. Stir. Cover securely and refrigerate for up to 8 hours.

Preheat a grill or a stove-top grill pan. Remove the chicken from the refrigerator 30 minutes before grilling. Brush the grill with a little oil and wipe off excess. Place the chicken on the grill and cook for about 4 minutes on each side, or until a thermometer inserted in the thickest portion registers 160 degrees and the juices run clear. Remove the chicken and allow it to sit for 5 minutes before cutting it into thin slices. Serve accompanied with the cucumber-yogurt sauce.

NUTRITION (per serving) 153 cal, 24 g pro, 9 g carb, 2 g fiber, 5 g sugar, 2 g fat, 0 g sat fat, 177 mg sodium

2 Tbsp plain Greek yogurt
2 Tbsp olive-oil mayonnaise
1/4 c crumbled blue cheese
16 oz skirt or steak
Salt and black pepper to taste
2 c arugula
2 tomatoes, sliced
4 whole-wheat sandwich rolls

Combine the yogurt, mayonnaise, and blue cheese. Set aside.

Heat a grill, stovetop grill pan, or cast-iron skillet until hot. Season the steak with salt and pepper and cook for 3 to 4 minutes per side (for medium-rare), until the steak is firm but still gives with gentle pressure. Allow to rest for at least 5 minutes before slicing. Slice the steak into thin strips.

Divide the arugula and tomatoes among the rolls. Drizzle each sandwich with the blue cheese mayo.

NUTRITION (per serving) 419 cal, 31 g pro, 29 g carb, 5 g fiber, 7 g sugar, 20 g fat, 7 g sat fat, 508 mg sodium

Makes 16 slices

2 1/2 c all-purpose flour
1 1/2 c semisweet chocolate mini baking chips
1/4 c unsweetened cocoa powder (not Dutch process)
1 tsp baking soda
1 tsp ground cinnamon
1 tsp salt
1 1/2 c sugar
1 c canola oil
2 large eggs, lightly beaten
1 tsp vanilla extract
2 c shredded zucchini (about 3/4 pound)
1/4 c fat-free plain Greek yogurt

Preheat the oven to 350°F. Coat two 9" x 5" loaf pans with cooking spray.

Combine the flour, 1 c of the chocolate chips, cocoa, baking soda, cinnamon, and salt in a large bowl. Place the remaining 1/2 c chocolate chips in a small microwaveable cup or bowl and melt in the microwave.

Stir together the melted chocolate, sugar, oil, eggs, and vanilla extract in another large bowl. Add the flour mixture and stir until thoroughly combined. Add the zucchini and yogurt in alternating batches, stirring well after each addition.

Divide the batter between the 2 loaf pans and bake for 1 hour, or until a cake tester inserted in the center comes out clean. Cool in the pans on a rack for 10 minutes, then turn out of the pans onto the rack to cool completely. Cut each loaf into 8 slices.

NUTRITION (per serving) 355 cal, 4 g pro, 45 g carb, 2 g fiber, 28 g sugar, 20 g fat, 4 g sat fat, 239 mg sodium

1 Tbsp extra-virgin olive oil
1 large bunch of asparagus, ends removed
3 large leeks, white part only, chopped
2 sprigs fresh thyme, leaves only
1 tsp lemon zest
1/4 tsp freshly ground black pepper
1/4 tsp ground cardamom
1/8 tsp ground cloves
1/2 tsp salt
4 c vegetable or chicken broth
2 c baby spinach leaves
1/4 c low-fat plain yogurt

Heat oil in a large stockpot over medium heat. When the oil is warm, add the asparagus. Cook 7 to 10 minutes, until the asparagus starts to brown. Add the leeks, thyme, lemon zest, salt, pepper, cardamom, and cloves. Cook 10 to 15 minutes more, until the leeks soften and the spices become fragrant.

Add the broth, and bring to a boil. Reduce heat to low, and simmer 10 to 15 minutes. Add the spinach, and cook 2 minutes more, until the spinach has wilted. Add the yogurt. Use an immersion blender to puree directly in the pot, or transfer to a blender in batches to blend. Serve immediately.

NUTRITION (per serving) 148 cal, 8 g pro, 20 g carb, 3 g fiber, 6 g sugar, 5 g fat, 1 g sat fat, 412 mg sodium

2 Tbsp lemon juice
1 Tbsp paprika
1 Tbsp grated fresh ginger
3 cloves garlic, minced
2 tsp curry powder
1 1/2 c fat-free Greek yogurt
4 skinless snapper fillets (6 ounces each)
1/2 medium cucumber, grated and excess liquid squeezed out
1 Tbsp chopped fresh mint
3/4 tsp salt
1/4 tsp freshly ground black pepper

Combine lemon juice, paprika, ginger, garlic, curry powder, and 1 c yogurt in a large bowl. Add the snapper fillets and turn to coat. Refrigerate for 1 1/2 hours or up to 4 hours.

Combine the cucumber, mint, 1/4 tsp salt, 1/8 tsp of the black pepper, and the remaining 1/2 c yogurt in a small bowl. Refrigerate until ready to use.

Preheat the broiler. Coat a broiler-pan rack with cooking spray.

Remove the snapper fillets from the bowl and discard the marinade. Place the fish on the broiler-pan rack and sprinkle with the remaining salt and pepper. Broil, turning once, until the fish is firm and opaque throughout, 10 to 12 minutes. Serve topped with the yogurt sauce.

NUTRITION (per serving) 240 cal, 41 g pro, 11 g carb, 1 g fiber, 8 g sugar, 3 g fat, 1 g sat fat, 619 mg sodium

1/2 c plain low-fat yogurt
Juice of 1/2 lime
Juice of 1/2 orange
1 tsp honey
1 lb skinless, boneless salmon
1 Tbsp sesame oil
2 Tbsp low-sodium soy sauce
1 piece ginger (1 inch), chopped
2 garlic cloves, chopped
Juice of 1/2 lemon
Salt and black pepper to taste
1/2 c bread crumbs
1/2 c cilantro, chopped
2 tsp vegetable oil
6 small 100% whole-grain pitas

Combine yogurt, lime juice, orange juice, and honey set aside. Preheat grill to medium. Wash salmon and pat dry.

Chop half the fish and place in food processor along with sesame oil, soy sauce, ginger, garlic, lemon juice, and salt and pepper to taste. Process into a puree. Chop remaining salmon and add to puree along with bread crumbs and cilantro. Pulse until combined. Form into 12 small patties and brush with oil.

Grill 4 minutes per side. Stuff pitas with burgers and yogurt sauce.

NUTRITION (per serving) 292 cal, 23 g pro, 27 g carb, 3 g fiber, 4 g sugar, 11 g fat, 2 g sat fat, 446 mg sodium

2 six-ounce cans crab meat
1 c canned lentils
2 sliced celery stalks
2 sliced green onions
4 Tbsp pine nuts
2 Tbsp chopped basil
Juice of half a lemon
Salt and black pepper to taste
1/2 c Greek yogurt
1 tsp curry powder
6 large tomatoes

Combine crab meat, canned lentils, celery, green onions, pine nuts, basil, and lemon juice in a mixing bowl. Season to taste with salt and pepper. In a separate bowl, whisk together the Greek yogurt and curry powder.

Slice off tops of 6 large tomatoes and scoop out the inner flesh and seeds. Fill the tomato shell with crab mixture and top with yogurt sauce.

NUTRITION (per serving) 272 cal, 27 g pro, 20 g carb, 8 g fiber, 8 g sugar, 10 g fat, 3 g sat fat, 432 mg sodium

1 lb boneless, skinless chicken breasts
2 Tbsp Jamaican-style jerk marinade and sauce
1 Tbsp extra virgin olive oil
2/3 c low-fat Greek style yogurt
1 1/2 Tbsp apple cider vinegar
1 Tbsp Dijon mustard
2 tsp sugar
1 tsp smoked paprika
1 tsp kosher salt
1/2 tsp freshly ground black pepper
1 bag coleslaw mix
Salt and black pepper to taste
4 whole wheat potato rolls, toasted
Hot sauce, to taste

Preheat the oven to 350F. Cut the chicken into 2" pieces and toss with the jerk sauce. Heat the oil in a large oven-proof skillet on high. When it's hot, add the chicken and then immediately transfer the skillet to the oven.

Roast the chicken, turning the pieces once, until cooked through, 15 to 20 minutes. Transfer the chicken to a plate and let it cool so you can handle it. Then shred.

Whisk together the yogurt, vinegar, mustard, sugar, paprika, salt, and pepper toss this with the coleslaw mix and season to taste with salt and pepper. Make sandwiches with toasted rolls, chicken, and slaw. Serve with hot sauce.

NUTRITION (per serving) 451 cal, 37 g pro, 48 g carb, 4 g fiber, 14 g sugar, 12 g fat, 3 g sat fat, 1058 mg sodium

TOPPING:
3/4 c chopped nuts
2 Tbsp flour
2 Tbsp honey, warmed
2 tsp cinnamon

CAKE:
1/2 c (1 stick) butter
1/2 c honey, warmed
2 large eggs
1 1/3 c white whole wheat flour
1 tsp baking soda
1/2 tsp salt
1 c plain low-fat yogurt
1 tsp vanilla extract

Preheat the oven to 350°F. Butter and flour a 9 x 9-inch baking pan.

To make the topping: In a small bowl, combine the nuts, flour, honey, and cinnamon.

To make the cake: With an electric mixer, cream the butter. Beat in the honey and eggs.

In a small bowl, whisk together the flour, baking soda, and salt. Beat portions into the butter mixture, alternating with the yogurt. Beat in the vanilla.

Pour half of the cake batter into the baking pan. Cover with half of the topping, then add the remaining batter, and top with the remaining topping. Bake for about 45 minutes, or until a toothpick inserted in the center comes out clean.

Let cool slightly and cut into squares. Serve warm or at room temperature.

NUTRITION (per serving) 388 cal, 7 g pro, 44 g carb, 4 g fiber, 24 g sugar, 22 g fat, 9 g sat fat, 344 mg sodium


Spiced Fish Cutlet with Coconut Sauce & Cucumber Salad

Method

Toss the fish through the spices and keep aside until ready to cook.

To make the sauce, add all of the ingredients in a small pot, stir and simmer for 5-10 minutes.

While the sauce is simmering, prepare the salad in a separate bowl.

In a hot pan with vegetable oil, shallow fry on both sides for a few minutes until cooked through, then place on a paper towel to soak up any excess oil.

Plate up on a bed of salad, sauce in a small bowl and serve with steamed rice garnished with fried crispy shallots.