Shrimp-Artichoke Frittata

Ingredients

• 4 ounces fresh or frozen shrimp in shells
• 1/2 of a 9-ounce package frozen artichoke hearts
• 2 cups refrigerated or frozen egg product, thawed
• 1/4 cup fat-free milk
• 1/4 cup thinly sliced green onions
• 1/8 teaspoon garlic powder
• 1/8 teaspoon pepper
• Nonstick cooking spray
• 3 tablespoons finely shredded Parmesan cheese
• Cherry tomatoes, quartered (optional)
• Italian parsley (optional)

Directions

1. Thaw shrimp, if frozen. Peel and devein shrimp. Rinse shrimp; pat dry. Halve shrimp lengthwise; set aside. Meanwhile, cook artichoke hearts according to package directions; drain. Cut artichoke hearts in quarters; set aside.
2. Stir together egg product, milk, green onions, garlic powder, and pepper; set aside.
3. Lightly coat a large nonstick skillet with nonstick cooking spray. Heat skillet over medium heat. Add shrimp to skillet; cook shrimp for 1 to 3 minutes or until shrimp turn opaque. Reduce heat to medium-low.
4. Pour egg mixture into skillet; do not stir. As the egg mixture sets, run a spatula around the edge of the skillet, lifting edges to allow liquid to run underneath. Continue cooking and lifting edges until mixture is almost set (top will be wet).
5. Remove skillet from heat; sprinkle artichoke pieces evenly over the top. Sprinkle with Parmesan cheese. Let stand, covered, for 3 to 4 minutes or until top is set. Loosen edges of frittata. Transfer to a serving plate; cut into wedges to serve. If desired, garnish with cherry tomatoes and parsley. Makes 3 servings.

p/s  a frittata is an open-faced (unfolded) omelet. This yummy shrimp and artichoke frittata will be on the table in less than 30 minutes. Seafood frittata can be served on a busy weekday morning or on a lazy weekend morning. Pair it with a fresh tossed salad and serve this low-fat seafood and vegetable dish at dinnertime.

Chicharrones  Fish  Tacos  with  Chipotle  Tartar  Sauce    

Ingredients

Tartar Sauce:

• 3/4 cup mayonnaise
• 2 garlic cloves, finely chopped
• 1 scallion, white and light green parts only, sliced
• 1 to 2 chipotles in adobo, seeds removed and finely chopped
• 1/2 lime, juiced
• Salt

Tacos:

• 2 pounds skinless Pacific cod (or other firm, flaky white fish), cut into 1-inch chunks
• 4 garlic cloves
• 1 teaspoon coarse salt, plus additional for seasoning
• 2 tablespoons soya sauce
• Freshly ground black pepper
• 1 cup all-purpose flour
• Vegetable oil, for frying
• Salt
• 8 (8-inch) flour tortillas
• 1 cucumber, peeled, halved lengthwise, seeded, halved crosswise and sliced into 1/2-inch thick strips, for serving
• 2 cups arugula, stems removed, for serving
• 1 cup fresh cilantro leaves, for serving
• 1 ripe avocado, halved, pitted, peeled, and sliced, for serving
• 2 oranges, zested, for serving
• Lime wedges, for serving

Directions

To Prepare Tartar Sauce

Combine the mayonnaise, garlic, scallion, chipotle, and lime juice in a small bowl and mix well. Add salt, to taste. Cover with plastic wrap and refrigerate until ready to use. Keep covered in the refrigerator up to 1 week.

To Prepare Tacos

Put the fish in a large bowl. Place the garlic cloves on a cutting board. Slice the cloves in half lengthwise and then smash with the side of a chef's knife. Sprinkle 1 teaspoon of salt over the garlic and chop and smear the garlic against the cutting board until it makes a paste. Add the garlic paste to the bowl of fish. Add the soya sauce and 1/2 teaspoon pepper; turning the fish to coat. Cover with plastic wrap and refrigerate for at least 20 minutes or up to 4 hours.

Place the flour in a shallow dish and toss the fish pieces in it a few at a time, until they're all evenly coated. Shake off the excess flour.
Heat 2-inches of oil to 375 degrees F in a heavy skillet or deep pot over medium-high heat. Carefully add a few pieces of the fish at a time and fry until golden brown all over, about 4 to 6 minutes. Transfer to a paper towel-lined plate to drain. Season with salt and pepper while they are still hot. Allow the frying oil to return to temperature and continue to fry the fish in batches until finished.
Wrap the tortillas in a damp kitchen towel and place in the microwave. Microwave on full power for 30 seconds until they are soft and pliable. Keep warm.
To serve: Spread a dollop of the chipotle tartar sauce onto a warmed tortilla. Add a few strips of cucumber and top with 3 or 4 pieces of fish. Cover with a few arugula leaves, cilantro leaves, avocado, and a little orange zest. Serve with more tartar sauce on the side and lime wedges.

... solitude

Rangiroa's  lagoon, Tahiti

... lets pray that our loneliness may spur us into finding something to live for,  great enough to die for...Getaway -  let's splash in the turquoise waters and doze under palm trees ...  

Artichoke-Turkey Casserole

 Ingredients

• 1/2 cup chopped carrot (1 medium)
• 1/2 cup chopped red sweet pepper (1 small)
• 1/4 cup sliced green onion (2)
• 1 tablespoon butter or margarine
• 1 10.75-ounce can condensed cream of chicken soup
• 1 8- to 9-ounce package frozen artichoke hearts, thawed and cut up
• 1-1/2 cups chopped cooked turkey or chicken (see tip)
• 1 cup cooked long grain rice or wild rice
• 1/2 cup shredded mozzarella cheese (2 ounces)
• 2/3 cup milk
• 1/2 teaspoon dried thyme, crushed
• 3 tablespoons grated Parmesan cheese
• 
  

Directions

1. In a large skillet cook carrot, sweet pepper, and green onion in hot butter over medium heat until carrot is crisp-tender. Remove from heat. Stir in soup, artichoke hearts, turkey, rice, mozzarella cheese, milk and thyme . Transfer turkey mixture to a 2-quart rectangular baking dish. Sprinkle with Parmesan cheese.
2. Bake, covered, in a 350° degree oven for 20 minutes. Uncover and bake about 20 minutes more or until bubbly. Let stand for 10 minutes before serving. Makes 6 servings.
3. Make-ahead directions:Prepare as above through step 1. Cover and chill for up to 24 hours. Bake, covered, in a 350° oven for 30 minutes. Uncover and bake about 20 minutes more or until bubbly.

***Low-Fat Menu

... silent  Sunday...

 

... tranquility - calmness  of  mind -  seek  it within  ourselves ...

La  Fondita  Fish  Tacos

Ingredients

• 3 eggs, well beaten
• 2 teaspoons dry mustard
• 1 tablespoon red chili powder
• Kosher salt
• 1 teaspoon sugar
• 1 1/2 cups all-purpose flour, plus extra for dredging
• Vegetable oil, for frying
• 1 1/2 pounds codfish, cut into serving pieces
• 2 tablespoons olive oil
• 8 white corn tortillas
• Mayonnaise, recipe follows
• Shredded cabbage

Directions

Put the eggs, mustard, chili powder, 1 tablespoon salt and sugar in a medium bowl and mix until smooth. Add the flour and continue mixing until it is a little thinner than pancake batter.

In a deep-fryer or heavy-bottomed pot, heat enough vegetable oil to come halfway up the sides of the pot, to 375 degrees F. Dredge the fish pieces in flour and then into the batter and fry until golden brown. Remove from the oil to a paper towel lined plate and sprinkle with salt.


Heat the olive oil in a large saute pan and warm the tortillas. Spread each tortilla with a tablespoon of  mayonnaise and arrange a piece of fried fish on top. Add some shredded cabbage to each tortilla and serve.

Mayonnaise:

• 1 1/2 cups mayonnaise
• 1 1/2 tablespoons fresh lime juice
• 1 1/2 tablespoons chopped fresh cilantro leaves
• 2 1/2 tablespoons  chili puree
• Pinch kosher salt

Mix the mayonnaise, lime juice, cilantro, chili puree together in a medium bowl, add the salt and mix again. Cover and refrigerate until ready to use.

Candied Pecans

 Ingredients:

¼ cup (50 mL) maple syrup

¼ cup (50 mL) corn syrup

3 tbsp (45 mL) sugar

1½ tsp (7 mL) salt

½ tsp (2 mL) ground allspice

½ tsp (2 mL) chili powder

½ tsp (2 mL) ground ginger

3 cups (750 mL) whole pecans

Directions:

1. Preheat oven to 325°F (160°C).

2. Line baking sheet with parchment paper, or use aluminum foil and spray well with cooking spray.

3. In a large bowl stir together the maple syrup, corn syrup, sugar, salt, allspice, chili powder and ginger. Add pecans and stir to coat well. Pour coated nuts onto baking sheet. Bake in preheated oven for 5 minutes.

4. Remove from oven and toss nuts gently with a fork, spread evenly over baking sheet and return to oven. Continue to cook for 10 minutes.

5. When cool enough to touch break up any pieces that have stuck together. Once cooled keep in an airtight container until ready to eat.