ElinorC
01-11-2003, 12:12 PM
The tilapia was very good; the fish remained very moist and the pecans gave them a great crust. My husband loved it. The Stir-fried Bok Choy was the hit of the meal however. It had a great flavor and was still a little crunchy. That recipe was from a book by Sara Moulton featuring low-fat recipes but I can't remember the exact name. Recipes follow for those who haven't received the Jan issue.
* Exported from MasterCook *
Pecan-Crusted Tilapia
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Fish
Amount Measure Ingredient -- Preparation Method
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1/2 cup dry breadcrumbs
2 tablespoons pecans -- finely chopped
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1/2 cup low-fat buttermilk
1/2 teaspoon hot sauce
3 tablespoons all-purpose flour
4 6 ounce tilapia or snapper fillets
1 tablespoon vegetable oil -- divided
4 lemon wedges
1. Combine first 5 ingredients in a shallow dish. Combine buttermilk and hot sauce in a medium bowl; place flour in a shallow dish. Dredge 1 fillet in flour. Dip in buttermilk mixture; dredge in breadcrumb mixture. Repeat poocedure with remaining fillets, flour, buttermilk mixture and breadcrumb mixture.
2. Heat 1 1/2 teaspoons oil in a large non-stick skillet over medium-high heat. Add 2 fillets; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Repeat procedure with remaining oil and fillets. Serve with lemon wedges.
Yield: 4 servings of one fillet each
Ratings : Very Good Keeper 2
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Per Serving (excluding unknown items): 312 Calories; 9g Fat (26.7% calories from fat); 39g Protein; 17g Carbohydrate; 1g Dietary Fiber; 64mg Cholesterol; 407mg Sodium. Exchanges: 1 Grain(Starch); 5 Lean Meat; 0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1 1/2 Fat.
* Exported from MasterCook *
Stir-fried Bok Choy with Garlic, Cashew Nuts, and Hoisin Sauce
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Side Dish Vegetables
Amount Measure Ingredient -- Preparation Method
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1 pound bok choy -- 1/2" cubes
1 tablespoon peanut oil
1 small onion -- minced
2 cloves garlic -- minced
2 jalapeno chiles or 2 tsp. dried red pepper
flakes -- minced
1 tablespoon fresh ginger -- grated
roasted cashews -- (optional) (I didn't use)
3 tablespoons hoisin sauce
2 teaspoons dark sesame oil
2 tablespoons low sodium soy sauce
1. Separate the bok choy branches and cut away and reserve the green leaves. Wash the stems and leaves and dry them in a lettuce spinner or on towels. Slice the stems into 1/4 inch-thick slices and shred the leaves into strips about 1/4 inch wide. Keep the leaves and stems separate.
2. Heat the peanut oil in a wide skillet or wok over medium heat and stir in the the onion, garlic, and chiles or pepper flakes. Stir for 5 minutes or until the onion starts to turn translucent. Stir in the ginger and the cashews, turn the heat up to hght and add the bok choy stems. Stir or toss over high heat for 5 minutes, add the shredded leaves, and stir for 1 minute more.
3. Stir in the hoisin sauce, sesame oil, and soy sauce and cook for 1 minute more. If the bok choy is swimming around in a lot of liquid -- this sometimes happens if your stove isn't hot enough to quickly boil down the liquids to a glaze--take the bok choy out of the pan with a slotted spoon and boil down the liquids in the pan until there are only about 2 tablespoons of thick glaze remaining. Put the bok choy back in the pan, stir for a minute to coat it, and serve immediately.
Yield: 4 side-dish servings
Ratings : Excellent Keeper 8
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Per Serving (excluding unknown items): 112 Calories; 6g Fat (48.7% calories from fat); 3g Protein; 12g Carbohydrate; 2g Dietary Fiber; trace Cholesterol; 569mg Sodium. Exchanges: 1 1/2 Vegetable; 1 Fat; 1/2 Other Carbohydrates.
* Exported from MasterCook *
Pecan-Crusted Tilapia
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Fish
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup dry breadcrumbs
2 tablespoons pecans -- finely chopped
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1/2 cup low-fat buttermilk
1/2 teaspoon hot sauce
3 tablespoons all-purpose flour
4 6 ounce tilapia or snapper fillets
1 tablespoon vegetable oil -- divided
4 lemon wedges
1. Combine first 5 ingredients in a shallow dish. Combine buttermilk and hot sauce in a medium bowl; place flour in a shallow dish. Dredge 1 fillet in flour. Dip in buttermilk mixture; dredge in breadcrumb mixture. Repeat poocedure with remaining fillets, flour, buttermilk mixture and breadcrumb mixture.
2. Heat 1 1/2 teaspoons oil in a large non-stick skillet over medium-high heat. Add 2 fillets; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Repeat procedure with remaining oil and fillets. Serve with lemon wedges.
Yield: 4 servings of one fillet each
Ratings : Very Good Keeper 2
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Per Serving (excluding unknown items): 312 Calories; 9g Fat (26.7% calories from fat); 39g Protein; 17g Carbohydrate; 1g Dietary Fiber; 64mg Cholesterol; 407mg Sodium. Exchanges: 1 Grain(Starch); 5 Lean Meat; 0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1 1/2 Fat.
* Exported from MasterCook *
Stir-fried Bok Choy with Garlic, Cashew Nuts, and Hoisin Sauce
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Side Dish Vegetables
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound bok choy -- 1/2" cubes
1 tablespoon peanut oil
1 small onion -- minced
2 cloves garlic -- minced
2 jalapeno chiles or 2 tsp. dried red pepper
flakes -- minced
1 tablespoon fresh ginger -- grated
roasted cashews -- (optional) (I didn't use)
3 tablespoons hoisin sauce
2 teaspoons dark sesame oil
2 tablespoons low sodium soy sauce
1. Separate the bok choy branches and cut away and reserve the green leaves. Wash the stems and leaves and dry them in a lettuce spinner or on towels. Slice the stems into 1/4 inch-thick slices and shred the leaves into strips about 1/4 inch wide. Keep the leaves and stems separate.
2. Heat the peanut oil in a wide skillet or wok over medium heat and stir in the the onion, garlic, and chiles or pepper flakes. Stir for 5 minutes or until the onion starts to turn translucent. Stir in the ginger and the cashews, turn the heat up to hght and add the bok choy stems. Stir or toss over high heat for 5 minutes, add the shredded leaves, and stir for 1 minute more.
3. Stir in the hoisin sauce, sesame oil, and soy sauce and cook for 1 minute more. If the bok choy is swimming around in a lot of liquid -- this sometimes happens if your stove isn't hot enough to quickly boil down the liquids to a glaze--take the bok choy out of the pan with a slotted spoon and boil down the liquids in the pan until there are only about 2 tablespoons of thick glaze remaining. Put the bok choy back in the pan, stir for a minute to coat it, and serve immediately.
Yield: 4 side-dish servings
Ratings : Excellent Keeper 8
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Per Serving (excluding unknown items): 112 Calories; 6g Fat (48.7% calories from fat); 3g Protein; 12g Carbohydrate; 2g Dietary Fiber; trace Cholesterol; 569mg Sodium. Exchanges: 1 1/2 Vegetable; 1 Fat; 1/2 Other Carbohydrates.