Meats, Poultry, and Seafood

 

Moffitt Cafe Lasagna

(12 servings)
  • 6 oz. ground beef, 7- 10 % fat content
  • 4 oz ground turkey
  • 2 ¼ cups chopped yellow onions
  • 1 ½ Tbsp. minced fresh garlic
  • 1 ¼ cup chopped zucchini
  • 1 ¼ cups chopped green pepper
  • 1 cup beef stock
  • pinch salt and black pepper
  • ½ bay leaf
  • ½ tsp. ea. dried basil, rosemary and oregano
  • 2 Tbsp. chopped parsley
  • ½ cup canned mushrooms, drained
  • 2 1/3 cups tomato puree
  • ¼ cup tomato juice
  • 1 cup diced tomato with juices
  • 1 ½ tsp. red wine vinegar
  • ¼ cup red wine

Brown the meat in a heavy-bottomed pot. Add the vegetables and sauté until the onions are translucent. Add the hot stock and all the other ingredients and simmer for at least 1 hour.

  • ¾ lb. fresh lasagna sheets*
  • ½ lb.grated mozzarella cheese
  • 2/3 lb. ricotta cheese
  • 1/3 cup pasteurized eggs
  • 2 Tbsp. nonfat milk
  • pinch of salt
  • ½ lb. grated mozzarella cheese
  • 2 Tbsp. grated parmesan cheese

          Use a heatproof pan approximately 9 x 12 x 2. Ladle 1 cup of sauce on the bottom of the pan and spread to the edges. Cover the surface with a layer of lasagna. Spread another cup of sauce to cover. Cover the sauce with ½lb. of mozzarella cheese. Place another layer of pasta. In a mixing bowl whisk the eggs, milk and salt into the ricotta then smooth this custard evenly over the pasta. Spread 2 cups of sauce gently over the custard. Sprinkle ¾ of the remaining mozzarella cheese over the surface and top with another pasta sheet. Spread all the tomato sauce on the top. Cover with foil and bake in a 350F oven for approximately 40 minutes. Remove the foil, top with the remaining cheeses and return to the oven until the cheeses have melted and become a little golden.

* If you do not have a pasta shop in your area try the freezer section of your supermarket or use the dried lasagna sheets that do not require precooking. If you use the dried sheets and don't precook them you'll need to double the sauce quantities throughout the recipe.

Per Serving: Calories: 300 Protein: 24gm Fat: 10gm

Carbohydrates: 24gm Sodium: 384mg

 

Beef Enchilada Casserole

(12 servings)
  • 1 ½ lb. ground beef, 7- 10 % fat content
  • 3 Tbsp. chopped celery
  • 3 Tbsp. chopped yellow onion
  • ½ tsp. garlic powder
  • 2/3 tsp. salt
  • 1 tsp. chili powder
  • 1 tsp. ground cumin
  • 5 Tbsp. tomato paste
  • ¼ cup shredded cheddar cheese
  • 2 ½ cups beef stock
  • 2 ½ cups tomato puree
  • 2/3 tsp. salt
  • 1 tsp. ground cumin
  • 1 Tbsp. chili powder
  • 2/3 tsp. thyme leaf
  • 5 Tbsp. all purpose flour
  • ½ cup cold water
  • 12 oz corn tortillas
  • 2 Tbsp. shredded cheddar cheese
  • 3 Tbsp. shredded jack cheese
  • 2 Tbsp. chopped parsley or cilantro

Cook the meat in a large sauté pan and drain off any excess fat. Add the onion and celery and cook until tender. Add the spices and cook 5 minutes. Add the tomato paste and cook approximately 10 minutes until thickened. Add the cheese, remove from the heat and stir until melted.

Whisk stock, tomato puree, and seasonings together in a heavy-bottomed saucepan. Bring to a boil and then turn to a simmer. In a separate bowl whisk flour and water together to form whitewash and strain into simmering sauce. Cook until slightly thickened, approximately 5 minutes.

Cover tortillas with a clean damp towel while assembling casserole. Spread a thin layer of sauce on the bottom of your pan; layer 1/3 of the tortillas, slightly overlapping; spread 1/3 of the sauce; ½ the meat mixture; another layer of tortillas; more sauce; remaining meat mixture; tortillas; remainder of sauce. Cover with foil and bake in a 350F oven for 30-40 mins. Remove foil, top with cheese and return to a warm oven until ready to serve. Sprinkle with parsley or cilantro just before serving.

Per Serving: Calories: 230 Protein: 17gm Fat: 8gm

Carbohydrates: 24gm Sodium: 726mg

 

Chicken Fajitas Filling

Serve this fajita filling inside a steamed flour tortilla with a little salsa and fatfree sour cream. (12 servings)

  • 3 lbs. boneless skinless chicken breast meat, cut in thin strips
  • 1 Tbsp. + 1 tsp. lime juice
  • ½ cup diced roasted red peppers
  • 1 ½ tsp. minced garlic
  • 1 Tbsp. toasted ground cumin
  • 1 Tbsp. + 1 tsp. toasted chili powder
  • 1 tsp. salt
  • 1 Tbsp. olive oil
  • 2 cups yellow onions, sliced in thin ½ moons
  • 4 cups julienne green pepper
  • 2 tsp. toasted ground cumin
  • 1 tsp. salt
  • 1 ½ tsp. minced garlic

Whisk the lime juice, peppers, garlic, spices and olive oil together. Marinate the chicken strips in this mixture for a minimum of 30 minutes. Preheat a griddle, grill or large cast iron skillet and spray with nonstick spray. Cook the chicken until cooked through but moist. Toss onions and peppers with the remaining spices and sauté on the griddle until al dente. Mix the chicken and vegetables together and serve hot.

Per Serving: Calories: 248 Protein: 36gm Fat: 6gm

Carbohydrates: 10gm Sodium: 486mg

 

Sesame Chicken with Apricot Orange Glaze

Traditionally this method of marinating the poultry in a cornstarch and egg white mixture is referred to as a "velvet". Normally the chicken would be shallow or deep fried briefly to seal in the moisture but this simple, low fat dish is still very moist and flavorful. (12 servings)

  • 12 ea. 4-oz. boneless skinless chicken breasts
  • 1 ½ cups egg whites
  • ½ cup sherry
  • 1/3 cup water
  • ¾ cup cornstarch
  • 2/3 cup soy sauce
  • 1 ½ tsp. five spice powder
  • 1 scant cup white sesame seeds
  • 2 ¼ cups Apricot Orange Glaze (see sauce section)

          Whisk the egg whites, sherry water, cornstarch, soy sauce and spices together in a large glass or stainless bowl. Gently toss in the chicken, making sure it is well coated. Refrigerate overnight.

          The next day toss chicken again before draining. Coat the chicken breasts in white sesame seeds and cook over medium heat on griddle top or in a fry pan sprayed with nonstick spray. Place a weight on top of the chicken breast to insure even cooking. Turn after 6-8 minutes adjusting heat down if seeds are burning rather than browning. Cook until the thickest part of the breast is cooked through but still moist. Brush with the glaze and serve more sauce on the side.

Per Serving: Calories: 320 Protein: 41gm Fat: 10gm

Carbohydrates: 12gm Sodium: 1046mg  

Lemon Tarragon Chicken

(8 servings)
  • 2 ½ cups white wine
  • 1 ½ cups chicken stock
  • 1 small bay leaf
  • ½ tsp. dried tarragon
  • ½ tsp. lemon rind, grated
  • 2 ½ tsp. cornstarch
  • 1 Tbsp. lemon juice
  • ½ cup water
  • pinch of salt and black pepper
  • 1 ½ oz. (3 Tbsp.) cold butter
  • 8- 4 oz boneless, skinless chicken breasts

          Place wine, chicken stock, herbs and lemon rind in a heavy-bottomed pot and bring to a boil. Reduce to 1/3 of its original volume. Dissolve the cornstarch in the lemon juice and the water with seasonings and stir into the simmering sauce. Cook the sauce until thickened. Whisk butter into simmering sauce right before serving.

          Meanwhile grill the chicken breast until cooked through. Ladle 2 oz of sauce over each breast.

Per Serving: Calories: 287 Protein: 36gm Fat: 9gm

Carbohydrates: 2gm Sodium: 281mg

 

Asian Chicken Stew

(12 servings)
  • 10 dried Chinese mushrooms
  • 1 ½ cups boiling water
  • 2 ½ lbs. chicken breast, cut in 1 inch pieces
  • 3 Tbsp. canola oil
  • 1 walnut size piece of ginger, grated fine
  • 3 Tbsp. minced fresh garlic
  • 2 ½ cups chicken stock and mushroom soaking liquid
  • 1/3 cup sherry
  • 1/3 cup soy sauce
  • ¼ cup white wine vinegar
  • ¾ tsp. white sugar
  • pinch of dried chili flakes
  • 1 ¼ lbs. baby carrots
  • 6 oz drained and rinsed water chestnuts
  • 2 Tbsp. + 2 tsp. cornstarch
  • 3 ¼ Tbsp. cold water

Soak mushrooms in hot water for several hours. When softened, rinse well under cold water, cut out the stem and slice the caps thin. Strain the soaking liquid through a sieve lined with a double layer of cheesecloth. Set aside liquid and mushrooms.

Heat the oil in a heavy-bottomed sauté pan then add the ginger and garlic. Cook 1 minute or so until browned. Be careful not to burn. Add the chicken and cook approximately 5 minutes, stirring occasionally. Measure the soaking liquid from the mushrooms and add enough chicken stock to make 2 ½ cups of liquid. Add the stock to the chicken and bring to a boil. Add the sherry, soy sauce, vinegar, sugar and chili flakes. Bring it back up to a boil. Turn the heat down to attain a simmer and add the carrots. Cook until the carrots are still a little firm in the middle then add the water chestnuts and sliced Chinese mushrooms. Bring the mixture back up to a simmer while you make a slurry of cornstarch and cold water. Stir the slurry into the simmering stew and cook until thickened.

Per Serving: Calories: 173 Protein: 17gm Fat: 8gm

Carbohydrates: 8gm Sodium: 566mg   

Curried Chicken Breasts

(12 servings)
  • 12 - 4 oz boneless, skinless chicken breasts
  • ¼ curry paste*
  • ½ cup sherry
  • 6 cups chicken stock
  • ¼ cup curry paste*
  • 2 tsp. minced garlic
  • 2 cup lowfat milk
  • 2 tsp. coconut extract
  • 1 ½ Tbsp. white flour

Rub ¼ cup of the curry paste all over the breasts. Preheat a large sauté pan and spray with nonstick spray off the heat. Place the breasts in the pan and cook until each breast appears white and cooked halfway through its center. Turn over breasts and cover them with a lid that is slightly smaller than the pan so the top rests directly on the chicken. Continue cooking over medium heat until cooked through. Remove breasts to a warm oven, turn heat to high and deglaze with the sherry. Add chicken stock, garlic, and ¼ cup curry paste. Reduce to 2-cup volume. Add 1½ cups of the lowfat milk. Dissolve the flour in the remaining milk and whisk in over medium heat. Add extract and reduce total volume to approximately 2 cups.

Slice each breast thinly on the diagonal and fan the slices slightly on the plate, spoon sauce over and serve with basmati rice and green peas.

* I purchase this curry paste at my neighborhood Asian market. It comes in a plastic bag and there is no mention of oil in the list of ingredients. Both red and green curry pastes are available and either one works in this dish.

Per Serving: Calories: 235 Protein: 38gm Fat: 5gm

Carbohydrates: 5gm Sodium: 165mg  

Orange Glazed Chicken

(12 servings)
  • 3 Tbsp. orange juice concentrate
  • 3 cups orange juice
  • 3 Tbsp. honey
  • ¾ tsp. ground cardamom
  • 1/3 tsp. salt
  • ¾ tsp. white pepper
  • 12 chicken breasts (approx. ½ lb. ea.)

Whisk together all but chicken. Marinate chicken breasts overnight in sauce. The next day, strain marinade, bring to a full boil and reduce while the chicken cooks. Roast the chicken in a 300F oven for 30 mins. Brush the chicken with the reduced marinade and turn the oven up to 350F. Continue to reduce glaze until chicken is done. Brush breast with more of the glaze before serving.

 

Per Serving: Calories: 235 Protein: 34gm Fat: 9gm

Carbohydrates: 4gm Sodium: 102mg

 

Turkey Tettrazini

(12 servings)
  • 1 ½ lb. cooked turkey meat, diced in ½" cubes
  • ¼ cup margarine
  • 2 Tbsp. minced yellow onion
  • ½ tsp. minced fresh garlic
  • ½ cup all purpose flour
  • 2/3 cup sherry
  • 3 cups chicken stock
  • 3 cups lowfat milk, hot
  • 2 Tbsp. minced green peppers
  • 2/3 cup sliced mushrooms
  • 12 oz. spaghetti, dry weight
  • 1 Tbsp. lemon juice
  • 1 Tbsp. canned diced roasted peppers
  • ¼ tsp. dried oregano
  • ½ tsp. salt
  • ¼ tsp. black pepper
  • 2 ½ Tbsp. grated parmesan cheese

Heat the margarine in a sauté pan and add the onion and garlic. Cook until they are wilted and turn the heat to medium low. Add the flour and cook until it is light golden. Turn the heat to medium and add the sherry. Cook off the alcohol and add the stock. Stir well with a wooden spoon and when sauce appears smooth add the milk. Bring the mixture to a boil; add mushrooms and peppers and turn to simmer.

Cook pasta in boiling, lightly salted water for 10 minutes or according to the directions on the package. Drain and rinse the pasta. Set aside until sauce is completed.

Add the lemon juice, peppers, turkey and spices to the sauce. Stir and cook on low heat until smooth and heated through, approximately 10 minutes. Prepare an ovenproof casserole pan (12 x 9 ½ x 2 inches) with nonstick spray. Combine sauce with spaghetti and place in the casserole. Cover with foil and bake in a 350F oven for 35-40 mins. Remove foil and sprinkle with Parmesan, then return uncovered to broiler until browned.

Per Serving: Calories: 276 Protein: 16gm Fat: 10gm

Carbohydrates: 29gm Sodium: 581mg

 

Tuna Noodle Casserole

(12 servings)
  • 2 Tbsp. margarine
  • 2 cups chopped yellow onions
  • 2 Tbsp. chopped celery
  • 2 Tbsp. minced fresh garlic
  • 5 Tbsp. vermouth
  • ¾ cup all purpose flour
  • 3 cups + 3 Tbsp. lowfat milk, warm
  • 2 ¼ cups vegetable or chicken stock
  • 2 cups frozen carrots and peas, thawed
  • 2 2/3 cups canned mushrooms, drained
  • 2-12 oz. can of water packed white tuna, drained
  • 1 tsp. salt
  • 1 tsp. black pepper
  • 2 ½ tsp. lemon juice
  • pinch of paprika
  • 7 oz. dried egg noodles, cooked until al dente
  • 2 Tbsp. grated cheddar cheese
  • ¼ cup breadcrumbs
  • 2 Tbsp. parmesan cheese

Melt the margarine in a heavy-bottomed pot and add the celery, onions, and garlic. Cook all together until wilted but not browned. Add the vermouth and cook off the alcohol, approximately 5 minutes. Add the flour and stir well. Keep the heat low to avoid burning and continue to cook until the onions are light brown, 5 minutes or so. Stir in the heated milk in batches, making sure it is emulsified before adding more. Whisk in the hot stock gradually. Add all other ingredients and heat thoroughly. Turn off the heat and add the noodles and cheddar cheese, stirring gently.

Prepare an ovenproof casserole pan (12 x 9 ½ x 2 inches) with nonstick spray. Mix together the breadcrumbs and the parmesan cheese. Sprinkle the top of the casserole with the crumb mixture and bake in a 350F oven until golden on top and gently set, approximately one hour.

Per Serving: Calories: 285 Protein: 23gm Fat: 6gm

Carbohydrates: 33gm Sodium: 892mg

 

Sesame Ginger Sea Bass

This is a nice dish to serve during barbeque season. The dressing can be made a day ahead and chilled until ready to serve. (8 servings)

  • 1/3 cup minced ginger
  • 2 tsp. minced garlic
  • ¼ cup red wine vinegar
  • 2 Tbsp. rice or white wine vinegar
  • 2 Tbsp. sherry
  • ¼ cup honey
  • ½ cup pineapple juice (or apple juice)
  • 2 Tbsp. soy sauce
  • 1 Tbsp. dried basil
  • ½ tsp. red chili flakes
  • 1 Tbsp. sesame oil
  • 2 tsp. peanut oil
  • 8-5 oz sea bass fillets

Whisk all together and set aside while grilling or steaming the fish. If grilling it is best to use a basket that has been sprayed with nonstick spray. Dress the fish just before serving.

Per Serving: Calories: 227 Protein: 27gm Fat: 6gm

Carbohydrates: 15gm Sodium: 378mg

 

Grilled Shark Brochettes

(12 servings)
  • 3 Tbsp. grated ginger
  • ¾ cup lime juice
  • 1 Tbsp. minced garlic
  • 3 Tbsp. soy sauce
  • 2 Tbsp. sesame oil
  • ¼ cup chopped cilantro
  • 3 lb. thresher shark, cut in 1 inch cubes
  • 3 small zucchini, cut in ½ inch coins
  • 1 red onion, cut in 1 inch pieces
  • 2 red bell peppers, cut in 1 inch square pieces
  • 24 firm mushrooms, washed and capped
  • ½ cup chopped cilantro

Whisk the ginger, juice, garlic, soy, oil and smaller amount of cilantro together and set aside half. Marinate the fish cubes in one half of the marinade for 30-40 minutes before skewering. Discard this marinade. Blanch the zucchini and onions briefly and dunk in ice water to keep from overcooking. Drain vegetables and dry on clean towels before skewering. Alternate vegetables with fish pieces, beginning and ending with a mushroom cap.

Brush the remaining marinade over the skewers on the grill after the fish begins to cook. Brush again before serving and sprinkle with more cilantro.

Per Serving: Calories: 204 Protein: 24gm Fat: 7gm Carbohydrates: 12gm Sodium: 345mg  

Scallops en Papillotte

(8 servings)
  • 1lb. scallops, cleaned, cut in half horizontally
  • 2 cups chopped roasted onions (see sauce section)
  • pinch of salt and sugar
  • ¼ cup sherry
  • 1 cup vegetable stock or fish fumet
  • 1 Tbsp. balsamic vinegar
  • 3 cups sliced mushrooms
  • salt
  • 2 Tbsp. chopped roasted garlic
  • ¼ cup balsamic vinegar

Preheat a large sauté pan and add onions, salt and sugar. Cook covered over a medium low heat until the onions are tender. Remove the lid, add sherry and cook off the alcohol. Add the stock and continue to cook uncovered until the onions are caramelized. Add the balsamic vinegar and cook until the sharpness has mellowed. Lay onion mixture out on a cookie sheet or large plate and refrigerate until cooled.

Add the mushrooms and salt to the same sauté pan and cook covered until the juices are rendered and begin to evaporate. Remove the lid, add the garlic and cook uncovered until the mushrooms are browned and beginning to stick to the pan. Add balsamic vinegar, stir to loosen the mushrooms and cook until vinegar is evaporated. Chill mixture on a cookie sheet or large plate until cooled.

Both the onion and mushroom mixture can be made a day ahead. Mix the onion and mushroom mixture together before assembling packages.

Cut parchment paper 8"x 10", spray with nonstick spray and fold in half. Place ¼ cup of mushroom ragout close to the middle of each paper, top with 3-4 slices of scallop, spoon 2 tablespoons of ragout across and close each package, crimping the edges securely. Bake in a 450F oven for 8 minutes until the scallops are cooked and the juices are rendered. Serve immediately.

Per Serving: Calories: 80 Protein: 6gm Fat: 1gm

Carbohydrates: 10gm Sodium: 236mg

 

Grilled Pollock with Tomato Vinaigrette

(12 servings)
  • 3 cups canned diced tomatoes with juices
  • 2 Tbsp. dried basil
  • ½ cup red wine vinegar
  • ¾ tsp. salt
  • 2+ ½ tsp. paprika
  • 1 tsp. white sugar
  • 1 Tbsp. + 1 tsp. minced garlic
  • ¾ tsp. chili flakes
  • 2 Tbsp. + 2 tsp. olive oil
  • 12 -5 oz pollock fillets
  • 2 + ½ Tbsp. chopped parsley

Place the tomatoes, basil, vinegar, salt, paprika, sugar, garlic and chili flakes in a glass or stainless bowl and let soak for 5 minutes. Whisk the olive oil in a slow steady stream in order to emulsify it into the vinegar mixture.

Grill fish fillets for 8-12 minutes depending on size until cooked through but still moist inside. Ladle ¼ cup of dressing on each fillet and garnish with chopped parsley. This dish can be served hot, warm or chilled.

 

Per Serving: Calories: 180 Protein: 28gm Fat: 5gm

Carbohydrates: 5gm Sodium: 365mg

 

 

Poached Snapper Duglere

(8 servings)
  • 1 oz (2 Tbsp.) butter
  • 4/5 cup chopped yellow onion
  • 2 Tbsp. minced garlic
  • 2 2/3 cups sliced mushrooms
  • 1 cup + 5 Tbsp. dry white wine
  • 1 1/3 cup clam juice
  • 1 ½ cup diced tomato
  • 2 ½ Tbsp. chopped parsley
  • ¼ tsp. salt
  • pinch of black pepper
  • ½ tsp. garlic powder
  • ¼ tsp. ea. paprika and onion powder
  • pinch ea. cayenne and dry thyme
  • 1 2/3 Tbsp. cornstarch
  • ¼ cup water
  • 8- 6oz red snapper fillets
  • 2 ¼ Tbsp. lemon juice
  • 6 Tbsp. + 2 tsp. lemon juice
  • 6Tbsp. + 2 tsp. dry white wine
  • 1 cup + 5 Tbsp. vegetable stock
  • 1 ½ Tbsp. chopped parsley

Melt butter in a heavy-bottomed pan, add the garlic and onions and sauté until they are soft. Add the mushrooms and cook until the juices are rendered. Add the wine cook off the alcohol, approximately 5 minutes. Bring the sauce to a boil and reduce the liquid by half. Stir in the clam juice and the diced tomato and cook 3-5 minutes. Add all the spices and seasonings and bring to a boil. Make a slurry of the cornstarch with the cold water, stir it into the simmering liquid and cook until thickened.

Meanwhile put the poaching liquids in the bottom of a lidded pan large enough to hold all the fish without stacking them or a fish poacher. Bring liquids to a boil and carefully lay the fish in. Cover the pan and steam fish 6-8 minutes. Drain off the poaching liquid and ladle the sauce over the fillet, sprinkling with parsley before serving.

Per Serving: Calories: 213 Protein: 31gm Fat: 7gm

Carbohydrates: 6gm Sodium: 500mg