Alan sampled the three recipes listed below, recommended by
obesity specialist Dr. George
Blackburn. Each low-fat, moderate-calorie dish is filled
with complex flavors. Meals like this comprise a healthy,
satisfying diet that, Blackburn believes, can be easier to
stick with for life.
Mozzarella, Tomato and Basil Couscous Salad
Part-skim mozzarella cheese can be substituted.
mozzarella, tomato and basil couscous salad
cups diced tomato
3/4 cup (3 ounces) diced fresh mozzarella cheese
3 tablespoons minced shallots
2 teaspoons extra-virgin olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
1 garlic clove, crushed
1 1/4 cups water
1 cup uncooked couscous
1/4 cup chopped fresh basil
basil leaves (optional)
Combine first 7 ingredients in a large bowl, cover and marinate
in refrigerator 30 minutes.
Bring water to a bowl in a medium saucepan, gradually stir
in couscous. Remove from heat, cover and let stand 5 minutes.
Fluff with a fork, cool. Add couscous and fresh basil to tomato
mixture; toss gently. Garnish with basil leaves if desired
Serving size: 1 cup
Cod over Vegetable Ragout
easy-to-fix skillet dinner elevates plain white fish to the
height of good taste as the fish is incorporated into a Mediterranean-style
ragout chock-full of tasty ingredients such as prosciutto
and shiitake mushrooms.
Cod Over Vegetable Ragout
1/2 teaspoons olive oil, divided
1/2 cup diced prosciutto (about 2 ounces)
3 garlic cloves, minced
4 cups thinly sliced shiitake mushroom caps (about 10 ounces)
1 1/2 cups chopped leek
3 cups diced plum tomato (about 1 pound)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (10 ounce) package fresh spinach, coarsely chopped
1 cup torn fresh basil leaves
4 (6-ounce) cod or other firm white fish fillets (1 inch thick)
1 tablespoon all-purpose flour
Heat 1/2 teaspoon olive oil in a large non-stick skillet over
low heat. Add the prosciutto, saute 5 minutes. Stir in garlic,
remove from pan. Set aside.
Heat one teaspoon olive oil in pan over medium-high heat.
Add mushrooms and leek; saute 8 minutes. Stir in tomato, salt,
and pepper. Gradually add the spinach to pan, and stir until
spinach is wilted (about 3 minutes). Stir in the prosciutto
mixture and basil. Remove from pan, cover and keep warm.
Heat 1 teaspoon olive oil in pan over medium-high heat. Dredge
fillets in flour. Add fillets to pan, saute 3 minutes on each
side. Cover and cook 2 minutes or until fish flakes easily
when tested with a fork. Divide spinach mixture among 4 plates,
top with fillets.
Serving size: 1 fillet and about 1 cup ragout
is a low-fat version of the classic English molded desserts
that alternates layers of cake or bread, fruit, and custard.
We've left out the custard here, allowing the fresh berries
to take a starring role.
1/2 cups coarsely chopped, peeled, ripe, fresh peaches (about
1 3/4 pounds)
2 cups fresh rasberries
2 cups fresh blackberries
1/3 cup orange juice
1/4 cup sugar
3 tablespoons Triple Sec or other orange flavored liqueur
or orange juice
1 teaspoon grated lemon rind
1 (10 inch) round angel food cake
Fresh rasberries or blackberries (optional)
Combine first 7 ingredients in a large saucepan, bring to
a boil. Reduce heat, simmer 10 minutes, stirring occasionaly.
Cut cake into 1- inch- thick slices; cut each slice in half
diagonally to make 2 triangles. Line the bottom and sides
of a 3-quart straight sided glass bowl or trifle bowl with
half of the cake pieces; spoon half of the peach mixture into
cake-lined bowl. Arrange half of remaining cake pieces over
the peach mixture, and spoon remaining peach mixture over
cake. Top with remaining cake pieces.
Place plastic wrap on surface of cake pieces, and place a
small plate on top of plastic wrap; place a 1-pound can on
plate to firmly press mixture. Chill for 8 hours. Remove plate
and plastic wrap. Garnish with additional fresh berries, if
Serving size: 1 cup
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