Robyn's
Recipes
Meal
of the Week
Dieter's
Week!
This
week is dedicated to my friends who want
great low-fat, low-calorie recipes.
This entire meal is excellent, provides lots
of "mmmm" so that your diet doesn't get boring.
And at the end of your day, take a hot, leisurely
bath to pamper yourself and know that your
diet went well this week. A job well done!
Entree
Garlic-Marinated
Swordfish Steaks
If
you're making these on the grill, place a double
thickness of aluminum foil on the rack, spray with
cooking spray, and place the fish on the foil.
Grill fish until done.
1
pound fresh or frozen swordfish steaks
1/4 cup unsweetened pineapple OR orange juice
2 tablespoons finely chopped green onions
1 tablespoon cooking oil
1 tablespoon soy sauce
1 clove garlic, minced OR 1/2 teaspoon garlic powder
1/4 teaspoon ground ginger
Cooking spray
Thaw
fish steaks, if frozen. Cut into 4 serving size portions.
For the marinade:
In
a shallow dish, combine the pineapple or the orange juice,
green onions, oil, soy sauce, garlic and ginger. Add fish
steaks. Turn to coat. Cover and marinate in the refrigerator
for 4-6 hours. Turn the fish occasionally.
Drain
fish but reserve the marinade.
Spray an unheated rack of a broiler pan with nonstick
cooking spray. Place fish on the rack.
Broil 4 inches from the heat until fish just flakes with a
fork, brushing with reserved marinade after 2 minutes.
Allow 4-6 minutes for each 1/2-inch thickness of fish.
Turn fish over halfway through broiling.
Makes
4 servings.
Side Dishes
Zucchini
Patties
3-1/2
cups shredded/grated zucchini (about 1 pound)
2 tablespoons grated onion
2 tablespoons chopped parsley
1/3 cup grated Parmesan cheese
1 cup soft fresh bread crumbs
1/2 teaspoon salt
1/4 teaspoon pepper
2 eggs OR 1/2 cup egg substitute
Fine dry bread crumbs
Heat
oven to 350°. Spray a cookie sheet with
cooking spray.
After grating the zucchini, squeeze out as much liquid
as possible with your hands. Combine the zucchini,
onion, parsley, Parmesan cheese, and 1 cup of soft
bread crumbs with the salt, pepper, and eggs OR egg
substitute. Shape into patties and coat with dry
bread crumbs.
Place on the cookie sheet, then lightly spray the
patties with cooking spray. Bake for 30-40 minutes,
or until golden brown.
Makes
4-6 servings.
Dieter's
French Fries
You
can have your french fries and eat them too!
This recipe is perfect for the dieter. Not even
a trace of fat.
5
large baking potatoes
Cooking spray
2 large egg whites
1 tablespoon Cajun spice OR Old Bay Seasoning
Preheat oven to 400°.
Slice each potato lengthwise into 1/4 inch ovals, then
slice lengthwise into thin french fry strips.
Place french fries in a bowl of ice water to crisp.
Line a baking sheet with aluminum foil, and coat the
foil with a few sprays of the cooking spray.
Combine
the egg whites and the Cajun spice or Old Bay Seasoning
in a bowl. Add the potatoes and mix to coat. Pour the coated
potatoes onto the prepared baking sheet and spread them out
into a single layer, leaving a little space between them.
Place
the baking sheet on the bottom shelf of the oven.
Bake for 50-60 minutes, or until the fries are crispy and done,
turning them every 5 minutes or so with a spatula so that they
don't stick to the foil and brown evenly.
Serve immediately.
Makes
4 servings.
Dessert
Put
this into a parfait glass or into
crystal goblets. It's very lite and will
satisfy your craving for sweets. Bon appetit!
Strawberries
with Lemon Cream
1
pint fresh strawberries, sliced
1-2 tablespoons sugar
1 cup Cool Whip or Cool Whip Lite
2 8-oz. cartons lemon yogurt
1 tablespoon grated lemon peel (optional)
4 whole strawberries for garnish
Place
sliced strawberries in a medium bowl.
Sprinkle with sugar.
In another bowl, fold whipped topping into yogurt;
Add lemon peel, if using.
To
serve:
Layer
strawberries and the yogurt mixture into four
parfait glasses... first layer yogurt mixture, then a
layer of strawberries, a layer of yogurt mixture, one more
layer of strawberries, and the last layer should be
yogurt mixture. Top with a whole strawberry.
Makes
4 servings.
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