ASK JOAN

Mardi Gras Recipes

61z8xadm9rl. sx258 bo1 204 203 200

Healthy Cooking

Holiday / / February 09, 2016

Featurette mardi gras

Let the party begin - Mardi Gras is in full swing!

You don’t have to be on Bourbon Street to celebrate and indulge in delicious festive foods. If you're throwing a Mardi Gras party of your own these mouth-watering recipes taken from Joan Lunden’s Healthy Cooking are perfect to serve to celebrate Fat Tuesday!

JEFF'S BLACK BEANS AND RICE
Serves 6
 
Ingredients: 
  • 2 cups Chicken Broth or canned reduced-sodium chicken broth
  • I cup long grain rice
  • 1 medium onion, chopped fine (about 1 cup)
  • 2 garlic cloves, minced (about 2 teaspoons)
  • 2 teaspoons olive oil
  • 2 sixteen-ounce cans black beans, drained and rinsed
  • 1 cup canned crushed tomatoes
  • 2 tablespoons red wine vinegar
  • 1/4 teaspoon cayenne, or to taste
  • 2 to 3 tablespoons chopped fresh coriander, or to taste
  • Salt and pepper to taste
Directions: 
  1. In a saucepan, combine the chicken broth and the rice and bring to a boil.
  2. Reduce the heat to low, cover tightly, and simmer for 18 to 20 minutes, or until the rice is tender and the liquid has been absorbed.
  3. While the rice is cooking, in a large nonstick skillet cook the onion and the garlic in the oil over moderate heat for 5 minutes, or until the onion is softened.
  4. Add the beans, tomatoes, vinegar, and cayenne, and simmer for 5 minutes.
  5. Stir in the reserved rice, coriander, and salt and pepper to taste.

Nutritional Analysis per serving: 213 calories; 14% calories
from fat; 4 grams of fat; 565 milligrams of sodium

SMITH'S GRILLED SEAFOOD
 BROCHETTES
Serves 4
 
Ingredients: 
For the marinade: 
  • 1/4 cup olive oil
  • 2 tablespoons fresh lemon juice
  • 1 garlic clove, minced (about 1 teaspoon)
  • 1 teaspoon ground ginger
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
For the brochettes:
  • 8 large shrimp (about 1/2 pound), peeled and deveined
  • 8 sea scallops (about 1/2 pound)
  • 1/2 pound fresh tuna, cut into 8 pieces
  • 1/2 large green bell pepper cut into 1/2 - inch pieces
  • 2 small onions, cut into 1/2-inch-thick wedges
  • 8 cherry tomatoes
  • Lemon wedges for garnish
Directions: 
  1. Prepare the grill.
  2. In a large bowl, whisk together all the marinade ingredients.
  3. Rinse the seafood, and pat it dry with paper towels.
  4. Add it to the marinade, and toss the mixture until all the seafood is coated well.
  5. Chill, covered, for 1 to 2 hours, stirring occasionally.
  6. Thread the seafood, bell pepper, onions, and tomatoes onto four long skewers.
  7. Grill the brochettes on a prepared grill, 4 to 6 inches from the glowing coals, for about 3 minutes on each side, or until the seafood is just cooked through. (Alternatively, broil the fish on a rack 4 inches from the preheated broiler.) Serve immediately, garnished with lemon wedges.

Nutritional Analysis per serving: 229 calories; 23% calories
from fat; 6 grams of fat; 290 milligrams of sodium

CRAB CAKES
Serves 4 as a main course or 12 as an appetizer
Ingredients: 
  • 1/4 cup low fat mayonnaise
  • 1/4 cup finely chopped celery (or red or green bell pepper)
  • 1/4 cup finely chopped scallion
  • 1/4 cup finely chopped parsley
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon hot sauce, or to taste
  • 1 teaspoon Dijon mustard, or to taste
  • 1-pound lump crabmeat, picked over, or imitation crabmeat, flaked
  • 1 cup dry bread crumbs
Salt and pepper to taste
  • 2 teaspoons vegetable oil
  • 1/2 cup Tomato Salsa or Spicy
  • Tomato Sauce as an accompaniment
Directions: 
  1. In a large bowl, combine the first eight ingredients, 1/4 cup of the bread crumbs, and salt and pepper to taste.
  2. Form the mixture into eight patties (the mixture will be soft), and coat each patty with some of the remaining bread crumbs.
  3. In a large nonstick skillet, cook the crab cakes in the oil over moderate heat for about 3 minutes a side or until they are golden.
  4. Transfer them to plates, and top each portion with some of the salsa.
Note: To make appetizer-size crab cakes, divide the mixture into twelve little mounds, shape each mound into a small patty, and cook in the same manner, but only for 2 to 3 minutes a side.
 
Nutritional Analysis per main-course serving: 299 calories;
32% calories from fat; 11 grams of fat; 989 milligrams of
sodium
Nutritional Analysis per 1 appetizer-size crab cake: 100 calo‑
ries; 32% calories from fat; 4 grams offat; 330 milligrams of
sodium
 
CHICKEN YUCATAN
Serves 6
Ingredients: 
  • 3 tablespoons fresh orange juice
  • 2 tablespoons canned unsweetened pineapple juice
  • 2 tablespoons fresh lime juice
  • 2 tablespoons chopped fresh oregano (or 2 teaspoons dried)
  • 1 tablespoon olive oil
  • I teaspoon ground cumin 1 teaspoon chili powder
  • 1 garlic clove, chopped (about 1 teaspoon)
  • 4 to 6 dashes hot sauce
  • Salt and pepper to taste
  • 6 bone-in chicken thighs (2 1/2 pounds total), skin and fat removed
Directions: 
  1. Preheat oven to 375°F
  2. In a food processor or blender, combine all the ingredients except the chicken, add salt and pepper to taste, and puree until smooth.
  3. Arrange the chicken in an 8 x11 1/2-inch baking dish, and brush with half the citrus-herb mixture.
  4. Bake the chicken in the preheated oven, turning once and brushing occasionally with the remaining mixture, for 30 to 35 minutes or until the chicken is no longer pink in the center.
  5. Season with salt and pepper to taste.
  6. Serve hot or cold.
Nutritional Analysis per serving: 385 calories; 35% calories

 
BERRY GRATIN
Makes 4 servings
 
Ingredients: 
2 1/2 cups blueberries, picked over and stems removed
1 1/2 cups raspberries plus 8 extra for garnish
1 cup blackberries
1 teaspoon cinnamon
1 1/2 tablespoons granulated sugar 1 cup low fatplain yogurt
1 1/2 tablespoons honey
1/4 cup firmly packed brown sugar
 
Directions: 
  1. Preheat broiler.
  2. In a large bowl, gently toss together the berries, cinnamon, and granulated sugar.
  3. In a small bowl, whisk together the yogurt and honey.
  4. Divide the berry mixture among 4 individual gratin or ovenproof dishes.
  5. Top each one with 1/4 cup of the yogurt mixture, and sprinkle with 1 tablespoon of the brown sugar.
  6. Broil until the sugar melts and caramelizes, about 2 minutes.
  7. Garnish with raspberries and serve immediately.
Note: The berries can also be cooked in one large gratin pan or shallow baking dish.
Nutritional Analysis per serving: 222 calories; 6% calories
from fat; 2 grams of fat; 50 milligrams of sodium
Categories: Food & Home, Holiday, Recipes
About The Author
61z8xadm9rl. sx258 bo1 204 203 200

Joan Lunden combines more than one hundred delicious, high-nutrition, low-fat recipes in her book Joan Lunden's Healthy Cooking! 

comments powered by Disqus
Ask Joan
Joan lunden