Meat Recipe

Skirt Steak with Balsamic Marinade
From Chef Todd English
February 6, 2004

 When most people think of low-carb diets, they picture a big, juicy steak.

As part of Good Morning America's "Cut the Carbs, Lose the Weight" series, Chef Todd English, of Olives in Charlestown, Mass., made a skirt steak with balsamic marinade. Try it with Garlic-Roasted Radicchio.

Directions

1. To make the marinade, mix the Dijon mustard with chopped cilantro, lemon zest, balsamic vinegar, 2 tbsp. Olive oil, kosher salt and black pepper. Soak the steak in the marinade for one hour in a covered container.

2. Use a broiler and cook the steak, with garlic cloves, for 5 minutes on each side, with broiler set to high. Or, fry the steak in a heavy pan with 2 cloves of garlic.

As an alternate, you can sear in a grill pan on top of stove over high heat and then place in a 450° F oven for 10 to 15 minutes, to desired doneness (130 degrees with instant read thermometer would equal medium rare.)

Use salt and pepper to season steak and serve with Garlic-Roasted Radicchio.

Recipe from Executive Chef Todd English,

Fish Recipe

Asian Salmon With Brown Rice Pilaf
From doctors and authors Dr. Mehmet Oz and Dr. Michael Roizen
January 19, 2007

 Dr. Mehmet Oz and and Dr. Michael Rozien say you can't fight biology. But you can learn to work with your body to get food cravings under control. Eating the right food is one way to help control hormones called ghrelin and leptin. A healthy recipe to help control your weight on Good Morning America.

Ingredients

Directions

To make the rice, heat 1 tablespoon olive oil in medium sauce pan. Add onion and bell pepper; cook 3 minutes. Add water and rice; bring to a boil.

Reduce heat; cover and simmer 50 minutes, or until rice is tender and liquid is absorbed. Fluff with fork; stir in parsley. Season with salt and pepper, if desired.

Meanwhile, place salmon in pie plate or shallow dish. Combine remaining olive oil, garlic, ginger, soy, syrup and green onions; mix well. Pour marinade over salmon, let stand 15 to 20 minutes. Heat a ridged grill pan over medium heat until hot.

Add salmon, discarding marinade; cook 3 to 4 minutes per side or until salmon is opaque and firm to the touch. Serve with brown rice.

Nutrional Information:
Makes 4 servings
674 calories per serving.


Recipe copyright 2007 www.RealAge.com, from the book "YOU: On a Diet," by Michael Roizen, M.D. and Mehmet Oz, M.D.
 

Pork Recipe

Heart-Healthy Pork Chops Parmesan
From Devin Alexander
November 8, 2005

Devin Alexander understands the value of cooking healthy meals. The world-famous chef lost 55 pounds and has kept it off for 12 years. Alexander showed Good Morning America how to prepare healthy Pork Chops Parmesan from the American Heart Accociateion's cookbook, "No-Fad Diet."

 

Ingredients

Directions

Preheat the oven to 375°F. Lightly spray an 8-inch-square baking pan with vegetable oil spray.

Put the flour and egg substitute in two separate shallow bowls.

In a food processor, process the remaining ingredients except the pork chops until the bread is chopped into crumbs and the herbs are coarsely chopped. Put the mixture into a third shallow bowl.

Set the bowls with the flour, egg substitute, and bread-crumb mixture and the baking pan in a row, assembly-line fashion. Coat a pork chop with the flour, shaking off the excess. Coat it with the egg substitute, then with the bread crumb mixture. Place in the baking pan. Repeat with the remaining pork chops.

Bake for 45 minutes, or until the pork is no longer pink in the center.

Serves 4; 1 pork chop per serving

Nutrional Information:

• Calories: 251
• Total Fat 9.0g
• Saturated Fat: 3.0 g
• Polyunsaturated Fat: 1.0 g
• Monounsaturated Fat 4.0g
• Cholesterol: 75 mg
• Sodium: 267 mg
• Carbohydrates: 11 g
• Fiber: 1 g
• Sugar: 1 g
• Protein: 21 g

Recipe Copyright ©2005, American Heart Association, "No-Fad Diet"

Pasta Recipe

Sautéed Halibut with Zucchini 'Pasta'
From chef and author Emeril Lagasse
February 4, 2004

 Love pasta but you're on a low-carb diet? Try chef Emeril Lagasse's recipe for Sautéed Halibut with Zucchini 'Pasta,' Tomatoes and Herbs on the 'Cut the Carbs, Lose the Weight' series from Good Morning America.

There is no actual pasta in the recipe but you might just be fooled when you look at it.The zucchini is cut to resemble pasta.

Ingredients

Directions

1. Using a mandolin or a heavy sharp knife, slice the zucchini lengthwise into very thin strips, like pasta. Discard the center seedy pieces and separate the slices.

2. Season the halibut lightly on both sides with Emeril's Essence.

3. In a large skillet, heat the olive oil over medium-high heat. Add the halibut and cook until just cooked through, 1 1/2 to 2 minutes per side. Remove from the heat.

 4. In a large skillet, heat the extra virgin olive oil over high heat. Add the garlic, red pepper flakes, and lemon zest, and cook, stirring, until fragrant, 30 seconds. Add the zucchini and green onions and cook, tossing, until the zucchini is just barley wilted, about 3 minutes. Add the white wine and bring to a boil. Add the stock and bring to a simmer while tossing. Add the tomatoes and remove from heat. Add the herbs and pine nuts and toss again. Season with salt and pepper to taste.

5. Divide the zucchini 'pasta' among 4 shallow pasta bowls or large plates. Arrange the fish on top and sprinkle each portion with 2 tablespoons of the cheese.

Serve immediately.

Yield: Makes 4 servings
Recipe courtesy of Emeril Lagasse, copyright 2004.
 

Chicken Recipe

Piri Piri Chicken with Jicama Orange Salad
From Emeril Lagasse
1996

I can't think of better eating on a warm summer evening than this light, easy-to-make dish. The unusual, tangy heat of the Piri Piri--a Portuguese/African rendition of the Creole or Cajun chili pepper condiment--is offset by the cool, refreshing flavors of the salad.

Ingredients

Directions

Prepare the Piri Piri at least a week ahead.

Prepare the Jicama Orange Salad, and set aside.

Sprinkle 1 tsp. Southwest Seasoning on each chicken breast, using your hands to coat both sides thoroughly.

Heat 1 tbsp. of the Piri Piri in a large skillet over high heat. Add the chicken and saute' until brown, for about 3 minutes on each side, then turn again and cook for another 2 minutes, for a total of 8 minutes. Remove from the heat, and remove the chicken with tongs.

Heat the remaining 7 tbsps. Piri Piri in a small saucepan until hot and bubbling, for about 2 minutes.

To serve, place 1 chicken breast on each of 4 plates and top with 3/4 c. of the Jicama Orange Salad. Spoon

1 1/2 tbsps. of the heated Piri Piri over all.

Makes 4 main-course servings.


Emeril's Southwest Seasoning

Ingredients

Directions

Combine all ingredients thoroughly and store in an airtight jar or container.

Makes about 1/2 cup.


Jicama Orange Salad

Ingredients

Directions

Jicama (pronounced "HEE-ka-ma") is a root vegetable with a fresh, apple-like flavor and texture. It usually grows in tropical climates and looks something like a turnip.

Combine all the ingredients in a bowl and toss until thoroughly blended. This can be made a day ahead and stored in the refrigerator in a airtight container.

Makes about 3 cups, about 4 salad servings.


Piri Piri

Ingredients

Directions

Combine all of the ingredients except the garlic in a saucepan over high heat. Cook, stirring, for 4 minutes. Stir in the garlic, remove from the heat, and allow to cool to room temperature.

When the mixture is cool, pour it into the bowl of a food processor and pulse 16 times. Pour the sauce through a funnel into a clean wine or other bottle and cover with a piece of plastic wrap.

Allow to sit for 7 days before using. Keeps up to 2 months at room temperature.

Makes about 3 cups.

From Emeril's New New Orleans Cooking by Emeril Lagasse and Jessie Tirsch (copyright 1993 by Emeril Lagasse and William Morrow and Company, Inc.).