Mushroom Smothered Baked Halibut
Prep: 20 minutes; Cook: 40 minutes
(From Eat Well, Stay Well p. 212)
Halibut is an outstanding source of potassium. A 4-ounce serving contains 22% of the daily value. It is also a lean protein (39g) that is well tolerated by most gastric bypass patients. This recipe is particularly good. I can eat ½ a normal serving and the other half makes a great lunch the following day.
¼ ounce dried porcini or other dried mushrooms
1 cup boiling water
4 teaspoons olive oil
1 pound button mushrooms, coarsely chopped
3 garlic cloves, minced
¼ cup chopped parsley
¾ teaspoon salt
1 ½ pounds halibut fillet, skinned and cut into 4 pieces
2 tablesppons lemon juice
2 tablesppons plain dry breadcrumbs
Directions:
1. In a small heatproof bowl, combine the dried mushrooms and boiling water, and let stand for 10 minutes or until softened. Reserving the soaking liquid, scoop out the porcini and coarsely chop. Strain the soaking liquid through a coffee filter or a paper towel-lined sieve.
2. In a large nonstick skillet, heat 2 teaspoons of the oil over moderate heat. Add the chopped porcini, the button mushrooms and garlic and sauté for 4 minutes or until mushrooms are tender. Add the mushroom soaking liquid and increase the heat to high, and cook for 5 minutes or until the liquid has evaporated. Stir in the parsley and ¼ teaspoon of the salt.
3. Pre heat the oven to 350 degrees. Spray a 9-inch square glass-baking dish with nonstick cooking spray and arrange the fish pieces in a single layer. Sprinkle with the remaining ½ teaspoon salt, the lemon juice and pepper. Spoon the mushroom mixture on top. Sprinkle on the breadcrumbs; drizzle the remaining 2 teaspoons oil over the crumbs. Bake for 30 minutes or until the fish is just cooked through. Serves 4 (normal)
Per normal serving: Calories 284; Fiber 2g; Protein 39g; Total Fat 9g; Saturated Fat 1g; Cholesterol 55mg; Sodium 565mg.
Grilled Chicken with Fresh Apricot Sauce
Prep: 20 minutes Marinate: 1 hour, Cook: 15 minutes
(From Eat Well, Stay Well p. 288)
(From Eat Well, Stay Well p. 212)
Halibut is an outstanding source of potassium. A 4-ounce serving contains 22% of the daily value. It is also a lean protein (39g) that is well tolerated by most gastric bypass patients. This recipe is particularly good. I can eat ½ a normal serving and the other half makes a great lunch the following day.
¼ ounce dried porcini or other dried mushrooms
1 cup boiling water
4 teaspoons olive oil
1 pound button mushrooms, coarsely chopped
3 garlic cloves, minced
¼ cup chopped parsley
¾ teaspoon salt
1 ½ pounds halibut fillet, skinned and cut into 4 pieces
2 tablesppons lemon juice
2 tablesppons plain dry breadcrumbs
Directions:
1. In a small heatproof bowl, combine the dried mushrooms and boiling water, and let stand for 10 minutes or until softened. Reserving the soaking liquid, scoop out the porcini and coarsely chop. Strain the soaking liquid through a coffee filter or a paper towel-lined sieve.
2. In a large nonstick skillet, heat 2 teaspoons of the oil over moderate heat. Add the chopped porcini, the button mushrooms and garlic and sauté for 4 minutes or until mushrooms are tender. Add the mushroom soaking liquid and increase the heat to high, and cook for 5 minutes or until the liquid has evaporated. Stir in the parsley and ¼ teaspoon of the salt.
3. Pre heat the oven to 350 degrees. Spray a 9-inch square glass-baking dish with nonstick cooking spray and arrange the fish pieces in a single layer. Sprinkle with the remaining ½ teaspoon salt, the lemon juice and pepper. Spoon the mushroom mixture on top. Sprinkle on the breadcrumbs; drizzle the remaining 2 teaspoons oil over the crumbs. Bake for 30 minutes or until the fish is just cooked through. Serves 4 (normal)
Per normal serving: Calories 284; Fiber 2g; Protein 39g; Total Fat 9g; Saturated Fat 1g; Cholesterol 55mg; Sodium 565mg.
Grilled Chicken with Fresh Apricot Sauce
Prep: 20 minutes Marinate: 1 hour, Cook: 15 minutes
(From Eat Well, Stay Well p. 288)
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posted by Kaye Bailey at 5:30 AM
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