| Grapefruit Brulee Bruce Weinstein & Mark Scarbrough Top grapefruit slices with a little butter and brown sugar and run them under the broiler for an easy, healthy dessert. Servings: 6 servings, 2 slices each
Total Time: 30 minutes
Ease of Preparation: Easy
Health: Healthy Weight, Low Sodium, Low Cholesterol, Low Sat Fat, Low Calorie
Ingredients:
Grapefruit Brulee
3 large pink or ruby-red grapefruit
6 tablespoons packed dark brown sugar
1 tablespoon butter , cut into tiny pieces
1/4 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Steps:
1: Position oven rack about 5 inches from broiler; preheat broiler. 2: Cut the rind and pith off each grapefruit with a sharp knife. Cut each fruit into 4 rounds, about 1/2 inch thick. 3: Place the slices in a large baking pan. Top each with some brown sugar, dot with butter and sprinkle with a pinch of cinnamon and nutmeg. 4: Broil the grapefruit until bubbling and starting to brown, 6 to 8 minutes. Drizzle pan juices over each serving.
Nutrition: (Per serving)
Calories - 121
Carbohydrates - 27
Fat - 2
Saturated Fat - 1
Monounsaturated Fat - 0
Protein - 1
Cholesterol - 5
Dietary Fiber - 2
Potassium - 185
Sodium - 4
Nutrition Bonus - Vitamin C (60% daily value), Vitamin A (30% dv).
Related Links:
• Cinnamon Oranges
• Healthy 15-Minute Fruit Dessert Recipes and Tips
More Recipes from ArcaMax.com
www.arcamax.com/recipes
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| Chicken & Spinach Soup with Fresh Pesto Nancy Baggett This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients—boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto. Servings: 5 servings, about 1 1/2 cups each
Total Time: 30 minutes
Ease of Preparation: Easy
Health: Healthy Weight, High Potassium, Low Cholesterol, Low Sat Fat, High Fiber, Low Carb, Low Calorie
Ingredients:
Chicken & Spinach Soup with Fresh Pesto
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
1/2 cup carrot or diced red bell pepper
1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
1 large clove garlic, minced
5 cups reduced-sodium chicken broth
1 1/2 teaspoons dried marjoram
6 ounces baby spinach, coarsely chopped
1 15-ounce can cannellini beans or great northern beans, rinsed
1/4 cup grated Parmesan cheese
1/3 cup lightly packed fresh basil leaves
Freshly ground pepper to taste
3/4 cup plain or herbed multigrain croutons for garnish (optional)
Steps:
1: Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes. 2: With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors. 3: Combine the remaining 1 tablespoon oil, Parmesan and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary. 4: Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot. Garnish with croutons, if desired.
Nutrition: (Per serving)
Calories - 204
Carbohydrates - 16
Fat - 8
Saturated Fat - 2
Monounsaturated Fat - 4
Protein - 18
Cholesterol - 29
Dietary Fiber - 6
Potassium - 529
Sodium - 691
Nutrition Bonus - Vitamin A (110% daily value), Folate & Vitamin C (20% dv).
Related Links:
• Lemon Chicken Stir-Fry
• Low Calorie Chicken Recipes
More Recipes from ArcaMax.com
www.arcamax.com/recipes
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| Mediterranean Sautéed Shrimp & Fennel EatingWell Test Kitchen Serve this sautéed fennel and shrimp with a tomato-caper sauce in whatever way suits your fancy—with pasta, whole grains, such as bulgur or brown rice, or even mashed potatoes. Serve with: A mixed green salad. Servings: 4 servings
Total Time: 25 minutes
Health: Healthy Weight, Low Sat Fat, Low Carb, Low Calorie
Ingredients:
Mediterranean Sautéed Shrimp & Fennel
1 tablespoon extra-virgin olive oil
1 large fennel bulb , cored and cut into 2-inch-long strips (about 4 cups)
1 15-ounce can diced tomatoes , preferably fire-roasted
1 tablespoon chopped fresh oregano or 1 teaspoon dried
1 pound peeled and deveined raw shrimp (21-25 per pound)
2 tablespoons capers , rinsed
1/4 teaspoon freshly ground pepper
1/4 cup crumbled feta cheese
Steps:
1: Heat oil in a large skillet over medium heat. Add fennel and cook, stirring occasionally, until starting to brown, 6 to 8 minutes. Add tomatoes and oregano and cook, stirring and scraping up any browned bits, about 30 seconds. Add shrimp and cook, stirring occasionally, until pink and just cooked through, about 4 minutes. Stir in capers and pepper. Serve sprinkled with feta.
Nutrition: (Per serving)
Calories - 187
Carbohydrates - 10
Fat - 7
Saturated Fat - 2
Monounsaturated Fat - 3
Protein - 21
Cholesterol - 176
Dietary Fiber - 3
Potassium - 412
Sodium - 610
Nutrition Bonus - Vitamin C (45% daily value), Iron (20% dv), Vitamin A (15% dv).
Related Links:
• Spicy Mediterranean Vinaigrette
• Healthy Mediterranean Recipes and Menus
More Recipes from ArcaMax.com
www.arcamax.com/recipes
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