Sicilian Tuna Steak

Bring something new to the table! White wine and dried basil bring a distinctly Sicilian taste to these luscious yet low-fat tuna steaks.
START TO FINISH: 45 minutes MAKES: 4 servings

Ingredients:

1 pound fresh or frozen tuna steaks, 1 inch thick
1 small onion, chopped
2 cloves garlic, minced (1 teaspoon minced)
1 tablespoon extra-virgin olive oil
2 pounds roma tomatoes, seeded and chopped
1/2 cup dry white wine
1/4 to 1/2 teaspoon crushed red pepper
1/4 cup pitted ripe olives
2 tablespoons capers, rinsed and drained
2 tablespoons chopped fresh basil or 2 teaspoons dried basil, crushed
1 tablespoon chopped fresh mint or 1 teaspoon dried mint, crushed
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1 tablespoon lemon juice

Instructions:

1. Thaw tuna, if frozen. Cut tuna into 4 portions, if necessary. Rinse tuna; pat dry with paper towels. Set aside.
2. In a large skillet, cook onion and garlic in hot oil over medium heat until onion is tender. Add tomatoes, wine, and crushed red pepper. Bring to boil; reduce heat. Simmer, uncovered, for 7 minutes. Add olives, capers, and dried basil and mint, if using; cook for 3 minutes more.
3. Sprinkle tuna with kosher salt and black pepper. Add tuna to skillet on top of tomato mixture. Cover and cook over medium heat for 5 minutes. Uncover and cook for 10 to 15 minutes more or until tuna flakes easily when tested with a fork and is slightly pink in the center.
4. Transfer tuna pieces to 4 serving plates. Spoon tomato mixture over tuna. Sprinkle with fresh basil and mint, if using. Drizzle with lemon juice.

Spicy Beef With Shrimp and Bok Choy

Prep Time: 15 mins
Cook Time: 10 mins
Total Time: 25 mins

Ingredients

1/4 cup(s) wine, rice, Shao Hsing rice wine
1 1/2 tablespoon sauce, oyster-flavored
2 teaspoon cornstarch
4 teaspoon oil, canola, divided
3/4 pounds beef, sirloin steak, trimmed of fat, cut in half lengthwise, and thinly sliced
1/4 teaspoon pepper, red, crushed, 1/4 -1/2 teaspoons
10 large shrimp, raw, peeled, deveined and chopped (21-25/lb)
1 pounds bok choy, baby, trimmed and sliced into 1-inch pieces

Preparation

1. Whisk rice wine, oyster sauce and cornstarch in a small bowl until the cornstarch is dissolved.

2. Heat 2 teaspoons oil in a large nonstick skillet or wok over medium-high heat. Add beef and crushed red pepper to taste; cook, stirring, until the beef begins to brown, 1 to 2 minutes. Add shrimp and continue to cook, stirring, until the shrimp is opaque and pink, 1 to 2 minutes.
3. Transfer the beef, shrimp and any juices to a plate.
4.Heat the remaining 2 teaspoons oil over medium-high heat in the same pan. Add bok choy and cook, stirring, until it begins to wilt, 2 to 4 minutes. Stir in the cornstarch mixture.
5. Return the beef-shrimp mixture to the pan and cook, stirring, until heated through and the sauce has thickened slightly, about 1 minute.

Spanish Eggs


Tired of the same old eggs? Here's a recipe to jump-start your morning!

START TO FINISH: 30 minutes MAKES: 4 servings
1 yellow bell pepper, cut into thin, bite-size strips
1 fresh jalapeño chile pepper, seeded and chopped*
2 cloves garlic, minced (1 teaspoon minced)
1 tablespoon extra-virgin olive oil
1 1/3 pounds Roma tomatoes, seeded and chopped
1 to 1 1/2 teaspoons chili powder
1/2 teaspoon ground cumin
1/4 teaspoon kosher salt
4 eggs
Kosher salt
Freshly ground black pepper
2 tablespoons sliced almonds, toasted

1. In a large skillet cook bell pepper, jalapeño pepper, and garlic in hot oil about 2 minutes or until tender. Stir in tomatoes, chili powder, cumin, and the 1/4 teaspoon kosher salt. Bring to boiling; reduce heat. Cover and simmer for 5 minutes.

2. Break one of the eggs into a measuring cup. Carefully slide the egg into the simmering tomato mixture. Repeat with remaining eggs. Sprinkle eggs lightly with additional kosher salt and black pepper.
3. Cook, covered, over medium-low heat for 4 to 5 minutes or until whites are completely set and yolks begin to thicken but are not firm.
4. To serve, transfer eggs to serving plates with a slotted spoon. Stir tomato mixture; spoon around eggs on plates. Sprinkle with toasted almonds.
*Note: Because jalapeño peppers contain oils that can burn your skin and eyes, wear rubber or plastic gloves when working with them. If your bare hands do touch the peppers, wash your hands well with soap and water.
Nutrition Facts per serving: 173 cal., 11 g total fat (2 g sat. fat), 212 mg chol., 267 mg sodium, 11 g carbo., 3 g fiber, 9 g pro.

Easy Balsamic Chicken

PREP: 15 minutes MARINATE: 1 to 4 hours GRILL: 10 minutes MAKES: 4 servings

Ingredients:
4 skinless, boneless chicken breast halves (1 to 1 1/4 pounds total)
1/4 cup balsamic vinegar
1/4 cup olive oil
3 cloves garlic, minced (1 1/2 teaspoons minced)
1/4 teaspoon kosher salt
1/4 teaspoon crushed red pepper

Instructions:
1. Place each chicken breast between 2 pieces of plastic wrap. Using the flat side of a meat mallet, pound lightly to 1/2-inch thickness. Remove plastic wrap.
2. Place chicken in a self-sealing plastic bag. In a small bowl combine vinegar, oil, garlic, kosher salt, and crushed red pepper. Pour over chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator for 1 to 4 hours, turning bag occasionally.
3. Drain, discarding marinade. For a charcoal grill, place chicken on the rack of an uncovered grill directly over medium coals for 10 to 12 minutes or until chicken is no longer pink (170°F), turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place chicken on grill rack over heat. Cover and grill as above.)
Oven method: Place chicken on a rack in a shallow roasting pan. Roast chicken in a 400°F oven for about 15 minutes or until chicken is no longer pink (170°F).

Beef and Mushroom Kabobs

This flavorful blend of black pepper, oregano, and thyme is the perfect way to spice up your kabobs!

PREP: 25 minutes MARINATE: 30 minutes to 1 hour GRILL: 8 minutes MAKES: 6 servings

Ingredients:
1/3 cup balsamic vinegar
2 tablespoons extra-virgin olive oil
2 tablespoons water
1 medium shallot, thinly sliced
2 tablespoons chopped fresh oregano or 2 teaspoons dried oregano, crushed
1 1/2 teaspoons chopped fresh thyme or 1/2 teaspoon dried thyme, crushed
2 cloves garlic, minced (1 teaspoon minced)
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 1/2 pounds beef tenderloin or boneless sirloin, cut into 1-inch cubes
Kosher salt
Freshly ground black pepper
8 ounces fresh mushrooms
12 cherry tomatoes

1. For marinade, in a medium bowl combine vinegar, oil, the water, shallot, oregano, thyme, garlic, the 3/4 teaspoon kosher salt, and the 1/2 teaspoon pepper.

2. Season meat with additional kosher salt and pepper. Place meat in a self-sealing plastic bag set in a shallow dish. Pour half of the marinade over meat. (Reserve remaining marinade for vegetables.) Seal bag; turn to coat meat. Marinate meat in refrigerator for 30 minutes to 1 hour, turning bag occasionally.

3. Place mushrooms and cherry tomatoes in another self-sealing plastic bag set in a shallow dish. Pour remaining marinade over vegetables. Seal bag; turn to coat vegetables. Marinate at room temperature for 20 minutes.

4. Drain meat and vegetables, discarding marinade. On twelve 10-inch skewers,* alternately thread beef, mushrooms, and tomatoes, leaving a 1/4-inch space between pieces.

5. For a charcoal grill, place kabobs on the rack of an uncovered grill directly over medium coals. Grill until desired doneness, turning kabobs once halfway through grilling. Allow 8 to 12 minutes for medium-rare doneness (145°F) or 12 to 15 minutes for medium doneness (160°F). (For a gas grill, preheat grill. Reduce heat to medium. Place kabobs on grill rack over heat. Cover and grill as above.)

Nutrition Facts per serving: 220 cal., 11 g total fat (4 g sat. fat), 70 mg chol., 177 mg sodium, 4 g carb., 1 g fiber, 25 g pro.

Mediterranean Pork Chops

The garlic and rosemary make these Mediterranean chops mouthwatering!

PREP: 10 minutes ROAST: 35 minutes OVEN: 425°F/350°F

MAKES: 4 servings

Ingredients:
4 boneless or bone-in pork loin chops, cut 1/2 inch thick (1 to 1 1/2 pounds)
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 tablespoon finely chopped fresh rosemary or 1 teaspoon dried rosemary, crushed
3 cloves garlic, minced (1 1/2 teaspoons minced)

Instructions:

1. Sprinkle chops with kosher salt and pepper; set aside. In a small bowl, combine rosemary and garlic. Sprinkle rosemary mixture evenly over both sides of each chop; rub in with your fingers.

2. Place chops on a rack in a shallow roasting pan. Roast chops in a 425° oven for 10 minutes. Reduce oven temperature to 350° and continue roasting about 25 minutes or until an instant-read thermometer inserted through the side of a chop registers 160°F (make sure tip of thermometer does not touch bone).

Nutrition Facts per serving: 147 cal., 4 g total fat (2 g sat. fat), 71 mg chol., 288 mg sodium, 1 g carbo., 0 g fiber, 24 g pro.

Tangy Ginger Glazed Salmon with Garlic Spinach

This simple fresh and healthy recipe is a keeper and one you are most definitely going to want to share. The moist, crisp textured salmon is so fresh and vibrant with a tangy ginger sauce. Tender baby spinach and aromatic rice is a perfect accompaniment.

4 - 6 oz. fresh salmon fillets
2 tsp. olive oil
Sea salt and freshly ground pepper to taste Two tsp. peanut oil (optional) replace with olive oil
2 garlic cloves, thinly sliced
1/2 lb. baby spinach
8 tsp. ginger sauce
Dark roasted sesame oil, to taste

Preheat oven to 400 degrees. In a large oven-proof fry pan over medium-high heat, warm the olive oil. Season salmon fillets with sea salt and pepper. When the oil is hot, add the salmon fillets to pan and sear until browned underneath, 2 - 3 minutes. With a flexible fish spatula carefully turn each piece over and transfer fry pan to oven. Roast salmon until it is still a little pink in the center, 4 - 6 minutes, or until done to your preferred liking.

Meanwhile, in a large sauté pan over medium heat, warm the peanut oil (or olive oil). Add the garlic and sauté, stirring occasionally until tender 1 - 2 minutes. Add the spinach, sea salt and freshly ground pepper to taste, sauté, stirring to mix well, until the spinach is tender and wilted, 2 - 3 minutes.

Remove the salmon from oven. Divide the spinach among 4 dinner plates. Place salmon fillet directly on top of the spinach. Spoon 2 tsp. of ginger sauce over each fillet or to taste & finish off with a couple of drops of sesame oil.

Serve with your favorite aromatic rice on the side.

Marinated Flank Steak

If you love steak, try this mouthwatering marinade made with rosemary, marjoram, and oregano. It's so simple and delicious, you'll never go back to bland steak sauce after this!

PREP: 20 minutes MARINATE: 1 to 24 hours GRILL: 17 minutes STAND: 10 minutes MAKES: 8 servings

Ingredients:
1 1 1/2-pound to 2-pound beef flank steak
1/4 cup chopped fresh rosemary or 1 tablespoon dried rosemary, crushed
1 tablespoon chopped fresh marjoram or 1 teaspoon dried marjoram, crushed
1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano, crushed
3 cloves garlic, minced (1 1/2 teaspoons minced)
1 1/2 teaspoons paprika
1 teaspoon kosher salt
1 teaspoon crushed red pepper
1 teaspoon freshly ground black pepper
3 tablespoons extra-virgin olive oil

1. Trim fat from meat. Score both sides of steak in a diamond pattern by making shallow cuts at 1-inch intervals; set aside. In a small bowl stir together rosemary, marjoram, oregano, garlic, paprika, kosher salt, crushed red pepper, and black pepper. Stir in the oil until combined.

2. Spoon herb mixture evenly over both sides of steak; rub in with your fingers. Place steak in a shallow dish. Cover and marinate in the refrigerator for 1 to 24 hours.

3. For a charcoal grill, place meat on the rack of an uncovered grill directly over medium coals. Grill for 17 to 21 minutes or until medium doneness (160°F), turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place meat on grill rack over heat. Cover and grill as above.)

4. Transfer grilled meat to a cutting board. Cover and let stand for 10 minutes. To serve, slice very thinly across the grain.

Nutrition Facts per serving: 183 cal., 11 g total fat (3 g sat. fat), 34 mg chol., 287 mg sodium, 1 g carb., 0 g fiber, 19 g pro.

Herbed Pork Medallions


• 1/2 cup(s) packed fresh flat-leaf parsley leaves
• 1 tablespoon(s) finely chopped fresh rosemary
• 1 (12-ounce) pork tenderloin
• 2 large carrots
• 1 pound(s) asparagus, ends trimmed
• Salt
• Pepper
• 1 tablespoon(s) extra virgin olive oil
• 1 teaspoon(s) extra virgin olive oil, for pork
• 1 bunch(es) radishes, trimmed and cut into thin wedges
• 1 green onion, thinly sliced
• 1 package(s) (5-ounce) baby greens and herbs mix
• 1/4 cup(s) balsamic vinegar

1.Preheat oven to 400 degrees F. Heat large saucepot of water to boiling on high.

2.Finely chop one-third of parsley. Rub chopped parsley and rosemary all over tenderloin and let stand while oven heats.

3.Fill large bowl with ice and water. Add carrots to boiling water. Cook 5 minutes. With tongs, transfer to ice water. When cool, remove with tongs to cutting board. Add asparagus to boiling water. Cook 3 minutes or until bright green and crisp-tender. Transfer to ice water. When cool, drain well.

4.Sprinkle 1/8 teaspoon each salt and freshly ground black pepper all over pork. In 12-inch ovenproof skillet, heat 1 teaspoon oil on medium-high. Add pork; cook 6 to 8 minutes or until evenly browned, turning. Transfer to oven. Roast 8 to 10 minutes or until meat thermometer inserted in thickest part of pork registers 155 degrees F; let rest 5 minutes.

5.While pork cooks, cut carrots into 2-inch-long matchsticks. Cut asparagus into 2-inch-long pieces. In large bowl, toss carrots, asparagus, radishes, green onion, baby greens, and remaining parsley with 1/8 teaspoon each salt and freshly ground black pepper as well as remaining tablespoon oil. Add balsamic vinegar; toss to combine. Divide salad among serving plates.

6.Slice pork; arrange on top of salads.

Calories 235 Total Fat 8g Saturated Fat 2g Cholesterol 62mg Sodium 255mg Total Carbohydrate 14g Dietary Fiber 5g Sugars -- Protein 26g Calcium --

Low fat baked chicken and rice

Prep Time: 10 minutes

Cook Time: 35 minutes

Total Time: 45 minutes

Ingredients:
•4 5-6 ounce boneless, skinless chicken breasts
•1 cup long grain rice, uncooked
•1 1/2 cups fat-free, low-sodium chicken broth
•1 14.5 ounce can diced tomatoes, undrained
•1/2 medium onion, chopped (about 3/4 cup)
•1 garlic clove, minced
•1 tsp dried oregano
•3 cups fresh baby spinach, chopped (1/2 a six-ounce bag)

Preparation:

Preheat oven to 400 degrees.
Place chicken breasts in a single layer in baking dish that can accommodate the chicken in one layer.

Combine uncooked rice, chicken broth, tomatoes, onion, garlic and oregano in a medium bowl. Stir in chopped spinach. Spoon mixture over chicken. Cover tightly with foil and bake for 35-40-minutes, until chicken is cooked through (165 degrees F) and rice is tender.

Serves 4.

Per Serving: Calories 372, Calories from Fat 23, Total Fat 2.5g (sat 0.6g), Cholesterol 82mg, Sodium 266mg, Carbohydrate 48.3g, Fiber 3.8g, Protein 38.9g

Brown Rice and Tofu Maki

Prep Time: 30 mins
Cook Time: 55 mins
Rest Time: 10 mins
Total Time: 1 h 35 mins

Ingredients:

4 1/4 cup(s) water
2 1/4 cup(s) rice, brown, short-grain
3 tablespoon mirin (sweet rice wine)
3 tablespoon soy sauce, less sodium
3 1/2 teaspoon sugar, divided
1/3 cup(s) vinegar, rice
1/2 teaspoon salt
8 sheet(s) seaweed (wakame), toasted nori
32 slice(s) tofu, baked, ready-to-eat, teriyaki flavored, or Thai, cut into matchstick strips
32 slice(s) pepper(s), red, bell, (about 1 small pepper) cut into matchstick strips
32 slice(s) cucumber(s), peeled, seeded, (about 1/2 small cucumber) cut into matchstick strips
5 tablespoon nuts, peanuts, unsalted, roasted, crushed

Preparation

1. Bring water to a boil in a large saucepan over medium heat. Stir in rice, reduce heat to low, cover, and simmer at the lowest bubble until the rice is tender, about 50 minutes. Remove from the heat and let stand, covered, for 10 minutes.

2. Meanwhile, stir mirin, soy sauce and 1 1/2 teaspoons sugar in a small skillet. Bring to a simmer and cook until slightly thickened, about 3 minutes.

3. Spread the warm rice evenly on a large rimmed baking sheet. Whisk vinegar, the remaining 2 teaspoons sugar and salt in a small bowl; drizzle over the rice. Toss with 2 spatulas until cool enough to handle and slightly sticky.

4. Place a nori sheet on a bamboo sushi-rolling mat—shiny side down with a shorter end close to you. Wet your hands and pat about 3/4 cup of the seasoned rice into a thin layer on the sheet, leaving a 1-inch border at the top of the sheet (the short side on the far side of the mat).

5. Drizzle 1 teaspoon of the mirin sauce about 1 inch from the bottom of the rice; place 4 strips each baked tofu, bell pepper and cucumber over the sauce; then sprinkle with about 2 teaspoons chopped peanuts.

6. Using the bamboo mat to help you, roll the maki closed, getting the mat out from inside the maki as it rolls up. Gently press the closed mat over the roll to seal the roll. Trim any ragged edges and slice into 6 pieces with a wet sharp knife.

7. Repeat Step 4 with the remaining nori, rice, tofu and vegetables. Serve the rolls with any remaining sauce.

Nutritional Info (Per serving):
Calories: 295, Saturated Fat: 1g, Sodium: 445mg, Dietary Fiber: 4g, Total Fat: 5g, Carbs: 50g, Cholesterol: 0mg, Protein: 10g
Carb Choices: 3.5

Salmon Roasted With Tomatoes and Olives Recipe

Ingredients
2 pounds tomato(es), plum, ripe, stem ends trimmed, cut into thin wedges
1/2 medium onion(s), peeled and cut into thin wedges
2 slice(s) orange peel, cut into thin slivers
2 clove(s) garlic, minced
1 tablespoon oil, olive, extra-virgin
1/3 cup(s) olives, Kalamata, pitted, coarsely chopped
1 tablespoon rosemary, fresh, chopped
1/4 teaspoon salt
pepper, black ground, to taste
1 1/4 pounds fish, salmon fillet, (about 1 1/2 inches thick), skin removed, cut into 4 portions

Preparation

1. Preheat oven to 400°F. Combine tomatoes, onion, orange zest and garlic in a large roasting pan or on a large baking sheet with sides. Drizzle with oil and toss to coat.

2. Roast, uncovered, stirring occasionally, until the tomatoes and onion are tender and beginning to brown on the edges, about 45 minutes. Remove pan from the oven. Increase oven temperature to 450°.

3. Add olives and rosemary to the pan; season with salt and pepper. Clear four spaces in the pan and place a salmon piece in each. Spoon some of the tomato mixture on top.

4. Roast until the salmon is opaque in the center, 10 to 15 minutes, depending on the thickness

Servings: 4

Nutritional Info (Per serving):
Calories: 372, Saturated Fat: 3g, Sodium: 585mg, Dietary Fiber: 3g, Total Fat: 20g, Carbs: 14g, Cholesterol: 90mg, Protein: 34g
Carb Choices: 1

Prep Time: 20 mins
Cook Time: 1 h
Total Time: 1 h 20 mins


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Sicilian Tuna Steak - Spicy Beef With Shrimp and Bok Choy - Spanish Eggs - Easy Balsamic Chicken - Beef and Mushroom Kabobs - Mediterranean Pork Chops - Tangy Ginger Glazed Salmon with Garlic Spinach - Marinated Flank Steak - Herbed Pork Medallions - Lowfat Baked Chicken and Rice - Brown Rice and Tofu Maki - Salmon Roasted With Tomatoes and Olives Recipe