Caribbean Grilled Scallop Salad

Ingredients:  

12 large sea scallops (about 1 1/2 pounds)
2 teaspoons fish rub, divided (such as Emeril's)
Cooking spray
5 (1/2-inch) slices fresh pineapple
4 cups gourmet salad greens or mixed salad greens
4 cups torn Boston lettuce (about 2 small heads)
1/3 cup diced peeled avocado
2 tablespoons mango chutney
2 tablespoons fresh lime juice
2 teaspoons olive oil  

Preparation:

Prepare grill to high heat.

Pat scallops dry with a paper towel. Sprinkle 1 1/2 teaspoons fish rub evenly over scallops. Coat scallops with cooking spray. Place scallops on grill rack; grill 3 minutes on each side or until done. Remove scallops. Add pineapple to grill rack; grill 2 minutes on each side. Remove pineapple from grill; chop pineapple.

Combine salad greens, lettuce, pineapple, and avocado in a large bowl.

Chop large pieces of chutney. Combine chutney, lime juice, olive oil, and remaining 1/2 teaspoon fish rub in a small bowl. Add dressing to salad, and toss well. Place 1 1/2 cups salad into each of 4 bowls. Arrange 3 scallops over each salad.

Nutrition Facts (per serving) 

Calories	264
Fat (g)	5.8
Saturated Fat (g)	0.8
Cholesterol (mg)	56
Sodium (mg)	559
Carbohydrate (g)	22.8
Fiber (g)	3.4
Protein (g)	30.8
Calcium (mg)	101

Melon and Strawberry Salad

(sorry, nutritional value was not available for this recipe)

Ingredients:

    * Mixed greens – 2.5 cups
    * Small honeydew Melon – 1cup
    * Strawberries – 1 cup
    * Cucumber – 2 inch piece, thinly sliced
    * Fresh Mint Sprigs – to garnish

Instructions:

   1. Arrange the shredded lettuce on 4 serving plates.
   2. Cut the melon lengthways into quarters.
   3. Scoop out the seeds and cut through the flesh down to the skin at 1 inch intervals.
   4. Cut the melon close to the skin and detach the flesh.
   5. Place the chunks of melon on the beds of lettuce with the strawberries and cucumber slices.

For the Dressing:

    * Plain Yogurt – 200 gms
    * Cucumber – 2 inch piece, peeled
    * Fresh Mint Leaves – few
    * Finely grated Lime or Lemon Rind – 1/2 tsp
    * Ice Cubes – 3 to 4

   1. In a blender, blend the yogurt, cucumber, mint leaves, lime/lemon rind, and ice cubes for about 15 seconds or until smooth.
  
    Serve the salad with a little dressing poured over.
   Garnish with sprigs of fresh mint.

Spinach & Japanese Ginger Salad

This week's recipe is courtesy of preventcancer.org

Add shrimp or chicken for lunch or a light supper.

4 servings, about 1 1/2 cups each
Active Time: 20 minutes
Total Time: 20 minutes
Ingredients

    * 3 tablespoons minced onion
    * 3 tablespoons peanut or canola oil
    * 2 tablespoons distilled white vinegar
    * 1 1/2 tablespoons finely grated fresh ginger
    * 1 tablespoon ketchup
    * 1 tablespoon reduced-sodium soy sauce
    * 1/4 teaspoon minced garlic
    * 1/4 teaspoon saltFreshly ground pepper, to taste
    * 10 ounces fresh spinach, (see Note)
    * 1 large carrot, grated
    * 1 medium red bell pepper, very thinly sliced

Preparation

   1. Combine onion, oil, vinegar, ginger, ketchup, soy sauce, garlic, salt and pepper in a blender. Process until combined.
   2. Toss spinach, carrot and bell pepper with the dressing in a large bowl until evenly coated.

Nutrition

Per serving : 135 Calories; 11 g Fat; 2 g Sat; 5 g Mono; 0 mg Cholesterol; 9 g Carbohydrates; 3 g Protein; 3 g Fiber; 407 mg Sodium; 559 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 2 fat

Tips & Notes

    * Make Ahead Tip: Cover and refrigerate the dressing (Step 1) for up to 5 days.

    * Note: Baby spinach is immature or young spinach—it's harvested earlier than large-leaved mature spinach. We like the sturdy texture of mature spinach in cooked dishes and serve tender, mild-flavored baby spinach raw or lightly wilted. Baby and mature spinach can be used interchangeably in these recipes (yields may vary slightly); be sure to remove the tough stems from mature spinach before using.
    * Weights & Measures
    * 10 ounces trimmed mature spinach=about 10 cups raw
    * 10 ounces baby spinach=about 8 cups raw

Spinach Salad with Olives and Pine Nuts

from eatbetteramerica.com

Recipe Tip
The Heart Loves Olive Oil
This monounsaturated fat is a healthier option than saturated fat. Try using it in place of butter and other saturated fats.
Source: Eat Up Slim Down Annual Recipes 2006 from Prevention® (2006).
A great meal for lunch or dinner. From Prevention Healthy Cooking.

Prep Time: 15 min
Start to Finish: 15 min
makes: 8 Servings

1/2  cup pine nuts
Juice of 1 lemon
1/2  teaspoon red wine vinegar
2     tablespoons olive oil
Salt, if desired
Freshly ground black pepper, if desired
1    bag (9 oz) washed baby spinach leaves
1    cup sliced red cabbage
1    cup fresh basil leaves, thinly sliced
1/2    cup pitted kalamata olives, cut in half
1/2    cup shredded Parmesan cheese

1.    In skillet over medium-high heat, toast pine nuts, stirring frequently, about 1 minute or until
       fragrant and lightly browned. Set aside to cool.
2.    In small bowl, whisk together lemon juice, vinegar, oil, salt and pepper to taste. Set aside.
3.    In large bowl, toss spinach, cabbage, basil, and olives. Add the dressing and pine nuts; toss
       gently. Sprinkle with cheese.

Nutritional Information
1 Serving: Calories 140 (Calories from Fat 100); Total Fat 11g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 220mg; Total Carbohydrate 5g (Dietary Fiber 2g, Sugars 1g); Protein 5g 
Percent Daily Value*: Vitamin A 70%; Vitamin C 30%; Calcium 15%; Iron 10% 
Exchanges: 0 Other Carbohydrate; 1 Vegetable; 1/2 High-Fat Meat; 1 1/2 Fat Carbohydrate Choices: 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Mushroom and Spinach Fettuccine

from eatbetteramerica.com

 

 

Tip:

Try whole wheat fettuccine for added flavor and texture or mix half whole wheat and half regular pasta

 

Enjoy this delicious pasta and vegetable skillet meal - a wonderful dinner ready in just 30 minutes.

 

Prep Time: 30 min
Start to Finish: 30 min
makes: 4 servings (1 1/2 cups each)

8oz              uncooked fettuccine
3/4 c           roasted garlic-seasoned chicken broth

                   (from 14-oz can or homemade stock)
2 pkgs        (6 oz each) fresh baby button mushrooms, cut in half
6 c              loosely packed fresh spinach, chopped
1 c             cherry tomatoes, cut in half
1 1/2 tsps    Italian seasoning
1/2 tsp        salt
1/4 c           evaporated fat-free milk (from 12-oz can)
1/4 to 1/2 c finely shredded or shaved Parmesan cheese

                     (1 to 2 oz)

Cook and drain fettuccine as directed on package, omitting salt.
Meanwhile, in 10-inch skillet, heat 1/4 cup of the broth to boiling over medium-high heat.
Add mushrooms; cook, stirring frequently, until almost all liquid is absorbed.
Stir in additional 1/4 cup broth. Continue cooking mushrooms 4 to 6 minutes, stirring frequently, until tender.
Stir in remaining 1/4 cup broth; heat to boiling.
Stir in spinach, tomatoes, Italian seasoning and salt.
Cook 1 to 2 minutes, stirring constantly, until spinach is wilted.
Stir in evaporated milk just until heated through.
Place fettuccine on large platter. Top with spinach mixture and cheese.

Nutritional Information

1 Serving: Calories 290 (Calories from Fat 50); Total Fat 6g (Saturated Fat 2g, Trans Fat 0g);
Cholesterol 50mg; Sodium 660mg; Total Carbohydrate 45g (Dietary Fiber 4g, Sugars 4g);
Protein 15g
Percent Daily Value*: Vitamin A 90%; Vitamin C 15%; Calcium 20%; Iron 25%
Exchanges: 2 1/2 Starch; 0 Other Carbohydrate; 2 Vegetable; 1/2 High-Fat Meat
Carbohydrate Choices: 3
*Percent Daily Values are based on a 2,000 calorie diet.