Asparagus with Shiitake Mushrooms

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The mushrooms, Bragg, and wine give this dish a delicious flavor. Bragg is liquid amino acid made from soy protein, a good alternative to soy sauce.

Serves 3

Ingredients:

1 Tb olive oil

½ small onion

5 large Shiitake mushrooms

1 small clove garlic

1 bunch thick asparagus

2 Tb white wine

A squirt of Bragg seasoning

salt and pepper

Chop onions finely. Heat oil in a heavy frying pan and add onion; saute until it softens.

Rinse mushrooms and wipe with a wet paper towel. Cut off the stems and cut in half, then slice thinly. Mince the garlic, then add mushrooms and garlic to the onions. Saute over medium heat for 5 minutes.

Meanwhile wash the asparagus, then cut off the bottoms and discard. Slice the rest crosswise into 3 pieces, so that each piece is about 2 inches long. Add asparagus to mushroom mixture, along with ¼ cup water, wine, Bragg, and a few shakes of salt and pepper. Saute for another 5 minutes until asparagus is cooked through, but still crunchy. Do not cover pan or the asparagus will get mushy.

Rainbow Roasted Vegetables

This colorful dish is easy to make. Just sprinkle vegetables with garlic olive oil, pepper and sea salt and roast for 45 minutes.

2 red bell peppers

4 small yellow zucchini or crookneck squash

4 small green zucchini

1 red onion

smoked sea salt or regular sea salt to sprinkle lightly

black pepper – a few grinds

Heat oven to 450’.

Cut red bell pepper in half and remove seeds and membranes. Slice zucchini lengthwise. Peel and quarter the onion. Cover a jelly roll pan or cookie sheet with foil.

Lay vegetables on foil and drizzle lightly with garlic olive oil. Sprinkle with salt and pepper.

Roast for 45 minutes.

Slice vegetables into strips and toss together. Serve warm or room temperature. Nice served with Camarones al Mojo de Ajo – Garlic Shrimp

Reserve half a roasted red pepper for Spicy Red Deviled Eggs

Fish Tacos without grease – Tacos de Pescado sin grasa

???????????????????????????????I first tasted Baja-style fish tacos in a fast food place by the beach in Los Angeles. I thought they were the most wonderful thing! But I needed to find a less greasy alternative.

I make a lighter version (361.5 calories for 2 tacos) of those fried fish tacos, using Barbecued Salmon or Poached Salmon. Substitute lime for lemon in the recipe.

Or try my spicy pan-fried rock cod or salmon with Tajín (chili powder with lime and salt) in the recipe below.

Salmon is rich in omega-3, the healthy fat.

I add lots of fresh vegetables and heat the tortillas on a comal until stiff enough to hold a taco shape. Top with lime juice, salsa and avocado chunks or  Sonia’s guacamole.

Pan Fried Fish Tacos Serves 3 hungry people

Crunchy yet still not as greasy as deep-fried fish tacos, I made these with dry masa harina (corn flour) that I used for making tamales. It’s not as coarse as cornmeal, but not as fine as tortilla masa. If you don’t have masa, substitute 1/2 all-purpose flour and 1/2 cornmeal.

2 large fillets (1  1/2 pounds) of rock cod (red snapper) or salmon. Tail pieces of fish are best as they contain few if any bones

2 Tb canola oil

1/2 cup masa para tamales (or 1/4 cup each flour and corn meal)

1  tsp salt

several grinds black pepper

1 tsp Tajín (tah -Heen) (chili powder with lime and salt)

1/2 cup milk (I use 1% fat)

juice of one lime

Wash fillets well and dip in milk.

Combine masa, Tajín, salt and pepper on a plate.

Shake excess milk off fish and roll it in the masa.

Heat oil until hot. Place fish in oil and cook over medium heat about 5 minutes, until it browns. Turn over and cook until golden brown on the other side.

Sprinkle with lime juice. Serve with vegetable slaw as below.

Taco Ingredients: Makes 6 tacos

6 corn tortillas

½ lb cooked salmon fillet, skin removed.

Veggies:

1 cup finely chopped or shredded cabbage

1 red bell pepper, diced

¼ cup cilantro leaves

1 large radish, sliced or chopped

½  cob of cooked corn (boiled or roasted), stripped (You can substitute defrosted frozen corn)

juice of 1 lime, plus another lime to squeeze on tacos

salsa to taste

salt to taste

avocado chunks or Sonia’s guacamole to taste

Mix chopped vegetables together, adding a bit of salt and lime juice.

Flake the salmon and squeeze lime juice on it.

Heat tortillas on comal or heavy frying pan until pliable, then fold in half. Heat until they hold their shape but are not so crispy as to break when you open them.

Fill with salmon and cabbage slaw. Top with guacamole, lime juice and salsa.

This recipe can also be viewed at

http://recipes.sparkpeople.com/cookbooks.asp?cookbook=288991

Nutrition Facts
3 Servings 
Amount Per Serving
Calories 361.5
Total Fat 17.6 g
Saturated Fat 2.4 g
Polyunsaturated Fat 3.8 g
Monounsaturated Fat 9.0 g
Cholesterol 36.4 mg
Sodium 185.1 mg
Potassium 1,069.8 mg
Total Carbohydrate 40.2 g
Dietary Fiber 11.4 g
Sugars 3.5 g
Protein 18.8 g
Vitamin A 18.0 %
Vitamin B-12 26.1 %
Vitamin B-6 49.1 %
Vitamin C 162.0 %
Vitamin D 0.0 %
Vitamin E 11.7 %
Calcium 8.5 %
Copper 24.0 %
Folate 31.0 %
Iron 14.6 %
Magnesium 16.4 %
Manganese 15.0 %
Niacin 39.9 %
Pantothenic Acid 27.3 %
Phosphorus 23.2 %
Riboflavin 27.1 %
Selenium 35.9 %
Thiamin 22.7 %
Zinc 9.4 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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No Mayo Tarragon Chicken Salad with Yogurt

This chicken salad sings with flavor from anise-like fresh tarragon and fennel, balanced by thyme, lemon, and a bit of scallion.

I do NOT like mayonnaise,  plus it is loaded with calories (10 grams of fat in one tablespoon!), so I usually avoid chicken salads in delis and restaurants.  I use Mediterranean-style nonfat plain yogurt such as Karoun, which I find in Middle Eastern or South Asian markets. It is very thick like Greek yogurt, and has only 70 calories in a half-cup.

You can make the peas ahead of time. I suppose you could cook  frozen peas, but they won’t have the same crunch as parboiled fresh ones.

You can use a mix of light and dark meat, or just white meat, depending on what you want or have on hand. For the first batch I made, I used leftover roast chicken.

For the next batch, I poached boneless chicken breasts.  I salted them and browned them in olive oil. I then poured boiling water over it, and added a splash of white wine and a squeeze of lemon, several sprigs of tarragon and thyme and a spoonful of salt, and covered the pan, and boiled it for 10 minutes. I then turned off the flame and let it sit for  10 minutes. You can make the chicken ahead of time.

When making a large quantity for a crowd, I shredded the chicken by pulsing in the food processor. Then I transferred it to a large bowl to stir in the yogurt and other ingredients.

This recipe is pretty versatile for substituting vegetables. I added 2 Tb chopped pecans since my  South Texan husband loves pecans in almost anything.

1 cup shelled English peas

1 cup shredded cold chicken.

1 cup diced celery and/or jicama

2 Persian cucumbers, chopped.  (If you can’t find those, use 3/4 cup regular cucumbers.)

1/4  cup diced fennel root

½ cup plain nonfat Mediterranean or Greek yogurt

1 tsp minced fresh tarragon

½ tsp minced fresh thyme

1 tsp. minced shallot or red onion

1 Tb. minced green onion (scallion) about 1 stalk.

¼ salt or to taste

3 grinds pepper

1 Tb lemon juice (juice of 1 small lemon or ½ large lemon) preferably Meyer lemon

Shell about 1 pound English peas to make 1 cup, then parboil them for 2 minutes. Immediately cool them in ice water. I pour them through a strainer, then place the strainer in a bowl of ice water.

cooling peas in ice water

Dice chicken, cucumber and jicama, mix with cooled peas, and yogurt. Mince tarragon, thyme, shallot and green onion, add to chicken. Add salt, pepper and lemon juice. Mix well.

I bought some pita bread when I picked up the yogurt, so I tucked my chicken salad into  it.