Entries tagged with “Bonnie Stern”.


This is another great recipe from Bonnie Stern’s More HeartSmart Cooking that is tasty and is only 167 calories per serving. You can serve this as a main course or as an appetizer, using the sauce as a dip.

Avoiding Additives and Preservatives

Use shrimp with only salt added and make sure the bread you use has no additives or preservatives. I used Ace bread. Use fresh lemon juice and a balsamic vinegar with only naturally occurring sulfites. I use Acetia la Bonissima Balsamic Vinegar of Modena, which is imported by Sarafino.

Toss shrimp with oil, garlic, rosemary, salt and pepper

Assemble ingredients for hot garlic sauce

Lightly breaded shrimp with hot garlic sauce

Ingredients:

Shrimp

1.5 lbs (750 g) large shrimp, peeled and deveined

2 tsp (10 ml) olive oil

2 cloves garlic, minced

1 tsp (5 ml) chopped fresh rosemary, or a pinch dried

¼ tsp (1 ml) salt

½ tsp (2 ml) pepper

2 cups (500 ml) fresh whole wheat or white breadcrumbs

Hot Garlic Sauce

1 tbsp (15 ml) olive oil

2 cloves garlic, finely chopped

¼ tsp (1 ml) hot red pepper flakes

2 tbsp (30 ml) lemon juice

2 tbsp (30 ml) balsamic vinegar

¼ tsp (1 ml) salt

¼ tsp (1 ml) pepper

¼ cup (45 ml) chopped parsley

Preparation:

In bowl combine 2 tsp (10 ml) olive oil, minced garlic, rosemary, salt and pepper. Toss with shrimp.

Place breadcrumbs in large, flat dish. Dip shrimp in crumbs and pat crumbs in gently on both sides. Arrange shrimp in single layer on baking sheet(s) lined with parchment paper or non-stick foil.

In small saucepan, warm 1 tbsp (15 ml) olive oil with chopped garlic and hot pepper flakes. Add lemon juice, vinegar, salt and pepper. Remove from heat.

Just before serving, cook shrimp in preheated 425 F (220 C) oven for 6 to 10 minutes or until just cooked through.

Drizzle sauce over shrimp, sprinkle with parsley and serve. Serves 6-8.

From More HeartSmart Cooking by Bonnie Stern

This delicious recipe from Bonnie Stern’s More Heartsmart Cooking has lots of flavour from spices and roasted garlic but doesn’t have lot of fat. To flatten the chicken breasts, place them between two pieces of plastic wrap and pound with the smooth end of a meat tenderizer. Unlike regular couscous — small grains of durum wheat — Israeli couscous is a toasted pasta shaped in tiny balls, about the size of small peas.

Avoiding Additives and Preservatives

Make sure the orange juice concentrate and spices have no preservatives added.

Pound chicken breasts until they are a half-inch thick, marinate and then grill

Flattened Cumin-Grilled Chicken Breasts with Garlic Israeli Couscous

Ingredients:

Chicken

6 skinless, boneless single chicken breasts, 4 oz/125 g each

1 tbsp (15 ml) olive oil

2 tbsp (30 ml) orange juice concentrate

1 tsp (5 ml) ground cumin

2 cloves garlic, minced

½ tsp (2 ml) salt

½ tsp (2 ml) pepper

Israeli Couscous

4 cups (1 L) chicken stock

8 oz (250 g) Israeli couscous

1 head roasted garlic

Salt and pepper to taste

Preparation:

To roast garlic, trim about ¼ inch/5 mm off the top of a garlic head. Place the garlic cut side down on a foil-lined baking sheet and roast at 400 F/ 200 C for about 40 minutes or until tender. Gently squeeze the garlic out of the skins.

Remove filets from chicken breasts (freezing them for stir-fries or chicken fingers). Pound remaining pieces of chicken until about ½ inch / 1 cm thick

In small bowl, combine olive oil, juice concentrate, cumin, minced garlic, salt and pepper. Rub mixture into chicken breasts. Marinate for 10 minutes or up to overnight in refrigerator.

Grill chicken breasts on lightly oiled barbecue or grill pan for a few minutes per side — 3 to 5 minutes, or just until cooked through.

Meanwhile, to prepare couscous, bring chicken stock to boil. Add couscous and cook for 10 minutes, or until tender.

Stir garlic paste or pesto sauce into couscous. Taste and season with salt and pepper. Place couscous in serving dish and arrange chicken on top. Serves 6.

From More Heartsmart Cooking