Swordfish Kebabs

This is just one of the many varieties of kebabs available on the streets of Istanbul, where they are often served wrapped in a warm pide (flatbread). At home, they can be served with rice pilaf or wrapped in warm pita bread.

Yield

4 servings (serving size: 2 kebabs)

Ingredients

• 1 cup chopped onion
• 1/4 cup fresh lemon juice (about 2 lemons)
• 2 tablespoons olive oil
• 1 tablespoon minced garlic
• 1 teaspoon salt
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon black peppercorns
• 1/4 teaspoon crushed red pepper
• 1 pound swordfish, cut into (1/2-inch) cubes
• 1 pint large cherry tomatoes
• 4 poblano chiles, seeded and cut into 1-inch pieces
• Cooking spray

Preparation

Prepare grill.

Place first 9 ingredients in a food processor; process until smooth. Combine the marinade and swordfish in a bowl. Cover and refrigerate 30 minutes.

Remove fish from bowl, reserving marinade. Thread fish, cherry tomatoes, and poblano chiles alternately onto each of 8 (12-inch) skewers. Place kebabs on grill rack coated with cooking spray. Cook 10 minutes or until fish flakes easily when tested with a fork, turning and basting frequently with the reserved marinade.

Nutritional Information

Calories:

245 (28% from fat)

Fat:

7.7g (sat 1.7g,mono 3.5g,poly 1.6g)

Protein:

25.4g

Carbohydrate:

20.3g

Fiber:

5.1g

Cholesterol:

44mg

Iron:

2.6mg

Sodium:

702mg

Calcium:

43mg

Marinated Green Beans and Tomatoes with Dill

Yield

Makes 10 servings

Ingredients

• 3 pounds fresh green beans, trimmed
• 1/4 cup coarsely chopped fresh dill or 1 teaspoon dried dill weed
• 1 large garlic clove, finely chopped
• 1 1/2 teaspoons salt
• 1/2 teaspoon freshly ground pepper
• 1/4 cup extra-virgin olive oil
• 1 1/2 pounds tomatoes (about 3 large), peeled, cored, seeded, and cut into 1/2-inch pieces
• 1/2 small red onion, thinly sliced
• 3 tablespoons fresh lemon juice

Preparation

1. Cook beans, covered, in a large pot of lightly salted boiling water over high heat 10 minutes or until crisp-tender.

2. Place dill and next 3 ingredients in a large heatproof glass bowl. Drain beans well, and add to dill mixture. Add olive oil, and toss well. Add tomato and onion, and toss gently. Cover and refrigerate up to 24 hours.

3. Remove beans from refrigerator, and let stand, covered, at room temperature 1 hour. Add 2 tablespoons lemon juice, and toss gently. Taste for seasoning, and add remaining lemon juice, if desired.

Lemon Couscous

Yield

4 servings (serving size: 1/2 cup)

Ingredients

• 1 1/4 cups water
• 3/4 cup uncooked couscous
• 1/4 cup sliced green onions
• 2 tablespoons finely chopped fresh parsley
• 2 tablespoons orange juice
• 1 teaspoon grated lemon rind
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

Preparation

Bring water to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Stir in onions and remaining ingredients.

Nutritional Information

Calories:

102 (3% from fat)

Fat:

0.3g (sat 0.0g,mono 0.0g,poly 0.0g)

Protein:

3.7g

Carbohydrate:

21.8g

Fiber:

1.3g

Cholesterol:

0.0mg

Iron:

0.8mg

Sodium:

151mg

Calcium:

9mg

Persian Poached Pears

Yield

4 servings

Ingredients

• 4 large Bosc pears
• 1 cup water
• 1 cup dry white wine
• 2 tablespoons sugar
• 2 tablespoons honey
• 4 dried apricots
• 2 (3 x 1/2-inch) lemon rind strips
• 1 (3-inch) piece vanilla bean, split lengthwise, or 1 teaspoon vanilla extract
• 1 whole clove
• 4 reduced-calorie vanilla wafers, crushed
• 5 tablespoons coarsely chopped pistachios, toasted and divided

Preparation

Peel and core pears, leaving stems intact. Slice about 1/4 inch from base of each pear so it will sit flat.

Combine water and next 7 ingredients (water through clove) in a large saucepan; bring to a boil. Add pears; cover, reduce heat, and simmer 10 minutes or until tender. Remove pears and apricots from cooking liquid using a slotted spoon; chill pears and apricots. Bring cooking liquid to a boil; cook until reduced to 1 cup (about 15 minutes). Strain cooking liquid through a sieve over a bowl; discard solids. Chill.

Chop apricots. Combine apricots, wafer crumbs, and 1 tablespoon pistachios. Stuff about 2 tablespoons apricot mixture into each pear cavity. Place pears in each of 4 bowls. Spoon 1/4 cup syrup over each pear; sprinkle each with 1 tablespoon pistachios.

Note: Use a melon baller to core pears.

Nutritional Information

Calories:

251 (22% from fat)

Fat:

6g (sat 0.7g,mono 3.4g,poly 0.9g)

Protein:

3.4g

Carbohydrate:

51.5g

Fiber:

6g

Cholesterol:

0.0mg

Iron:

1.7mg

Sodium:

24mg

Calcium:

41mg

Grilled Chicken on Greens with Creamy Harissa Dressing

Yield

Makes 4 dinner salads

Ingredients

• 1 pound boned, skinned chicken breast halves (about 2 halves; see Notes)
• 1 teaspoon finely shredded fresh lemon zest
• About 1 tbsp. olive oil
• 3/4 teaspoon salt, divided
• 3/4 teaspoon freshly ground black pepper, divided
• 1/2 teaspoon smoked paprika (pimentón; see Notes)
• 1/2 teaspoon ground cumin
• 1/2 medium red onion, peeled, halved crosswise, and thinly sliced into half-moons
• 1 cup plain low-fat yogurt
• About 1 tsp. harissa sauce or paste (see Notes)
• 1 tablespoon chopped mint, plus more for garnish
• 2 teaspoons freshly squeezed lemon juice
• 8 cups loosely packed mixed baby greens
• 1 cup 2-in.-long carrot matchsticks (1 medium carrot)
• 1/2 red bell pepper, very thinly sliced lengthwise into strips
• 1/4 cup quartered, pitted kalamata olives

Preparation

1. Put chicken breast halves between pieces of plastic wrap and pound with a meat mallet or the back of a small, heavy saucepan until 1/4 in. thick. Whisk lemon zest, olive oil, 1/2 tsp. salt, 1/2 tsp. pepper, the smoked paprika, and cumin together in a small bowl. Put chicken breasts in a large, wide bowl and add marinade, rubbing all over chicken to coat. Cover and chill at least 3 hours and up to overnight. Allow chicken to come to room temperature before grilling. Meanwhile, rinse onion and dry it with paper towels.

2. Prepare a gas or charcoal grill for medium heat (you can hold your hand 1 to 2 in. above cooking grate only 4 to 5 seconds). Lay chicken on well-oiled grate and cook, turning once, until cooked through, 6 to 8 minutes. Transfer chicken to a plate or cutting board, tent with foil, and let rest 5 minutes.

3. Meanwhile, whisk yogurt, harissa, 1 tbsp. mint, remaining 1/4 tsp. salt and 1/4 tsp. pepper, and the lemon juice together in a small bowl. Slice chicken on the diagonal across the grain into 1/4-in.-thick strips.

4. In a large bowl, toss together greens, carrot, bell pepper, onion, and olives with 1/2 cup dressing until just coated.

5. Divide salad among 4 plates and top with chicken. Drizzle remaining dressing over salads, dividing evenly, and garnish with remaining mint.

Note: Nutritional analysis is per serving.

Nutritional Information

Calories:

274 (27% from fat)

Protein:

32g

Fat:

8.1g (sat 1.7)

Carbohydrate:

17g

Fiber:

3.9g

Sodium:

739mg

Cholesterol:

69mg

Persian Lamb Kebobs

Title: Persian Kebabs

     Yield: 6 servings

     2 lb Lamb, cut in 1-inch cubes         1/2 ts Pepper, fresh
   1/2 c  Salad oil                           6    Bay leaves
   1/4 c  Lemon juice                         4    Small tomatoes, halved
     2    Cloves garlic, crushed              2    Green Pepper, cubed
     1 ts Salt                                2    Small egplants, cubed

 Prepare marinade: combine oil, lemon juice, garlic, salt, pepper and bay
 leaves.  Marinate meat cubes for 4 to 5 hours in refrigerator.

 Thread meat, vegetables, and bay leaves on skewers.  Brush with marinade.
 Broil 3 minutes on each side, or barbecue 5 minutes on each side.  Serve
 immediately.

Persian Rice Pilaf

Yield

Makes 6 cups

Ingredients

• 2 tablespoons butter or margarine
• 1 small onion, chopped
• 1/2 cup slivered almonds
• 1 1/2 cups uncooked basmati rice
• 1/2 cup golden raisins
• 1 1/2 teaspoons ground turmeric
• 1/4 teaspoon ground cinnamon
• 1/2 teaspoon salt
• 3 cups chicken broth

Preparation

Melt butter in a skillet over medium-high heat; add onion and almonds, and sauté 7 minutes or until onion is tender and almonds are golden. Stir in rice and next 4 ingredients; sauté 2 minutes. Add broth, and bring to a boil; cover, reduce heat, and simmer 20 to 25 minutes or until rice is tender.

Prep: 10 min., Cook: 35 min.