Bow-Ties With Salmon And Roquefort
Small amounts of pine nuts and Roquefort cheese make a big impact on taste without upsetting a low-fat lifestyle.
|Preparation Time: |
|1 tablespoon olive oil|
|4 cloves garlic, minced|
|1/4 teaspoon dried sage|
|1 cup fat-free chicken or vegetable broth|
|1/4 cup dry white wine or nonalcoholic white wine|
|ground black pepper|
|1 pound bow-tie pasta|
|1 pound salmon fillet|
|juice of half a lemon|
|1 1/2 ounces Roquefort or blue cheese, crumbled|
|3 pine nuts, toasted|
Preheat the broiler. Coat a broiler pan with no-stick spray. Coat a small saucepan with no-stick spray. Place over medium heat. Add the oil, garlic, and sage. Cook for 30 seconds. Add the broth and wine. Season with the pepper. Reduce the heat to low and simmer for 5 minutes.
Cook the pasta in a large pot of boiling water according to the package directions. Place the salmon on the prepared pan and sprinkle with the lemon juice. Broil 4" from the heat for 10 minutes per 1" thickness of fish, or until the fish flakes easily when tested with a fork.
Drain the pasta and place in a large bowl. Toss with the broth mixture. Flake the salmon into pieces and discard the skin. Place the salmon on top of the pasta. Add cheese and pine nuts.
| || Real Meals Fast|
If you have 15 minutes, you have time to make a healthy dinner
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Not convinced you can cook a meal in 15 minutes, too? Well, you can always invite Mom to move in and help feed you. . . . Didn't think so.
1/2 lb sirloin, sliced diagonally into thin strips
1 c bite-size pieces red or green bell pepper (or 1/2 c of each)
1 c bite-size pieces onion
2 Tbsp reduced-sodium soy sauce
Plus: 1 tsp sugar; 1 1/2 tsp olive oil; 1 clove garlic, crushed; 1 tsp red-pepper flakes
How to make it:
1. Dump all the ingredients into a large ziplock plastic bag. Go James Bond on it--well shaken, not stirred . No, really throttle it. You want the soy sauce and oil to permeate everything in the bag.2. Pour the meat, sauce, and vegetables into a medium-hot cast-iron skillet, stirring frequently until the meat is seared and the vegetables begin to lose their water (about 2 to 3 minutes).
Extra credit: For a more authentic Korean-style flavor, use toasted sesame oil instead of olive oil and add 1 Tbsp rice-wine vinegar.
Eat with: 1 c Uncle Ben's Ready Rice, Whole Grain Brown (the kind you can microwave in 90 seconds)
Makes 2 servings
Per serving, including rice: 623 calories, 37 grams (g) protein, 58 g carbohydrates, 27 g fat (9 g saturated), 4 g fiber, 604 milligrams (mg) sodium
TUNA SALAD FOR GROWN-UPS
2 fresh yellowfin or ahi tuna fillets, 3–4 oz each
4 c chopped romaine lettuce
1 3/4 c grape tomatoes
1/3 c whole pitted black or kalamata olives
Plus: Salt and pepper; 1/4 c chopped roasted red pepper
Dressing: 2 Tbsp olive oil; 2 Tbsp lemon juice; 1 Tbsp grainy Dijon mustard; 1/4 tsp dried thyme; 1 clove garlic, crushed
How to make it:
1. Sear the tuna in a nonstick skillet on m-edium-high heat (1 minute per side), seasoning each side with a pinch of salt and pepper as the other side cooks. Remove the tuna from the skillet and set aside.
2. In a large bowl, toss together the lettuce, tomatoes, olives, and roasted red pepper.
3. In a small bowl, stir together the olive oil, lemon juice, mustard, thyme, and garlic until well blended. No whisk? Just use a fork.
4. Cut the tuna into -inch-thick slices. (Yes, it should be raw inside.) Divide the salad onto two plates and top with the tuna and dressing.
Eat with: A microwaved potato with 1 Tbsp low-fat sour cream
Makes 2 servings
Per serving, including potato: