Read Online From Mama's Table to Mine by Bobby Deen - Free Book Online Page B
Authors: Bobby Deen
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Season the salmon lightly with the salt and brush with the glaze.
3. Place the salmon, skin side down, on the grill and cook, covered, until it reaches the doneness you like, 7 to 10 minutes for medium-rare. Do not flip it during cooking or the salmon fillet may break apart. Carefully remove it from the grill and place, skin side down, on a serving platter.
BREAKIN’ IT DOWN
Before: 31g fat, 342 calories
After: 15g fat, 273 calories
24g protein | 10g carbohydrate | 0g fiber | 340mg sodium
Go Wild
When you are choosing salmon, I recommend wild over farmed. The flavor of wild-caught fish just can’t be beat. And in a clean, simple dish like this, you want that real salmon flavor to take center stage.
Charleston Shrimp and Grits
Charleston Shrimp and Grits
They say you can’t take the South out of the man. So you don’t want to get between me and my grits. Luckily, lightening up this dish didn’t hurt it one bit. For starters, I use Canadian bacon, which is less fatty than traditional bacon but still gives you that smoky flavor. And I’ve done away with the cream to cut down on fat and calories. Rest assured, though, my version is just as creamy and indulgent-tasting as grits ought to be. This dish has gone into high rotation on my weekly menu. Serves 4
1 tablespoon olive oil
3 Canadian bacon slices
1 medium onion, finely chopped
1 medium green bell pepper, finely chopped
1 garlic clove, finely chopped
¼ cup dry white wine
1 teaspoon cornstarch
½ cup low-sodium chicken broth
½ cup fat-free half-and-half (or use low-fat; optional)
¾ pound large shrimp, peeled and deveined
¾ cup quick-cooking grits
Chopped scallions (dark green tops only), for serving
1. In a large nonstick skillet, heat the oil over medium heat. Add the bacon, onions, and bell peppers and cook, stirring frequently, until the vegetables are softened, 3 to 5 minutes. Add the garlic and cook for 30 seconds. Add the white wine and let it bubble until it is mostly evaporated, about 1 minute.
2. In a small bowl, combine the cornstarch with 1 tablespoon of the chicken broth and stir until dissolved. Add the remaining broth to the skillet along with the half-and-half and the cornstarch mixture. Bring to a gentle boil and cook, stirring, for 3 minutes, until slightly thickened. Add the shrimp and cook until opaque, about 3 minutes.
3. Meanwhile, cook the grits according to the package directions.
4. Serve the shrimp and sauce over the grits, and top with the scallions.
BREAKIN’ IT DOWN
Before: 21.2g fat, 581 calories
After: 6g fat, 211 calories
19g protein | 21g carbohydrate | 1.5g fiber | 650mg sodium
Nutritional count does not include scallion for serving.
Sweet Chili-Glazed Grilled Tuna
Sweet Chili-Glazed Grilled Tuna
Tuna is hands down my favorite fish. I love that it’s got such a bold flavor and strong texture that it can stand up to almost anything you throw at it. In this recipe, I throw Sriracha hot sauce at it, and true to form tuna is up to the challenge. I like to serve this delicious grilled fish with steamed white or brown rice and grilled or stir-fried asparagus. Serves 4
¼ cup honey
2 tablespoons Sriracha or other chili sauce, or to taste
4 tuna fillets (6 ounces each)
Lime wedges, for serving
1. In a small bowl, make the chili glaze by stirring together the honey and Sriracha.
2. Spray the grill grate with cooking spray and preheat the grill to medium-high heat.
3. Grill the tuna fillets on one side for 3 minutes. Brush the cooked side with some of the chili glaze and turn. Cook for 3 more minutes for medium-rare (for medium, cook 4 minutes on each side). Place the tuna, glazed sides down, on a serving platter and generously brush the tops with extra chili glaze. Serve with the lime wedges.
BREAKIN’ IT DOWN
Before: 14g fat, 458 calories
After: 1.6g fat, 221 calories
39g protein | 9g carbohydrate | 0g fiber | 313mg sodium
Chili Choices
While you can use any chili sauce you like in this recipe,
3. Place the salmon, skin side down, on the grill and cook, covered, until it reaches the doneness you like, 7 to 10 minutes for medium-rare. Do not flip it during cooking or the salmon fillet may break apart. Carefully remove it from the grill and place, skin side down, on a serving platter.
BREAKIN’ IT DOWN
Before: 31g fat, 342 calories
After: 15g fat, 273 calories
24g protein | 10g carbohydrate | 0g fiber | 340mg sodium
Go Wild
When you are choosing salmon, I recommend wild over farmed. The flavor of wild-caught fish just can’t be beat. And in a clean, simple dish like this, you want that real salmon flavor to take center stage.
Charleston Shrimp and Grits
Charleston Shrimp and Grits
They say you can’t take the South out of the man. So you don’t want to get between me and my grits. Luckily, lightening up this dish didn’t hurt it one bit. For starters, I use Canadian bacon, which is less fatty than traditional bacon but still gives you that smoky flavor. And I’ve done away with the cream to cut down on fat and calories. Rest assured, though, my version is just as creamy and indulgent-tasting as grits ought to be. This dish has gone into high rotation on my weekly menu. Serves 4
1 tablespoon olive oil
3 Canadian bacon slices
1 medium onion, finely chopped
1 medium green bell pepper, finely chopped
1 garlic clove, finely chopped
¼ cup dry white wine
1 teaspoon cornstarch
½ cup low-sodium chicken broth
½ cup fat-free half-and-half (or use low-fat; optional)
¾ pound large shrimp, peeled and deveined
¾ cup quick-cooking grits
Chopped scallions (dark green tops only), for serving
1. In a large nonstick skillet, heat the oil over medium heat. Add the bacon, onions, and bell peppers and cook, stirring frequently, until the vegetables are softened, 3 to 5 minutes. Add the garlic and cook for 30 seconds. Add the white wine and let it bubble until it is mostly evaporated, about 1 minute.
2. In a small bowl, combine the cornstarch with 1 tablespoon of the chicken broth and stir until dissolved. Add the remaining broth to the skillet along with the half-and-half and the cornstarch mixture. Bring to a gentle boil and cook, stirring, for 3 minutes, until slightly thickened. Add the shrimp and cook until opaque, about 3 minutes.
3. Meanwhile, cook the grits according to the package directions.
4. Serve the shrimp and sauce over the grits, and top with the scallions.
BREAKIN’ IT DOWN
Before: 21.2g fat, 581 calories
After: 6g fat, 211 calories
19g protein | 21g carbohydrate | 1.5g fiber | 650mg sodium
Nutritional count does not include scallion for serving.
Sweet Chili-Glazed Grilled Tuna
Sweet Chili-Glazed Grilled Tuna
Tuna is hands down my favorite fish. I love that it’s got such a bold flavor and strong texture that it can stand up to almost anything you throw at it. In this recipe, I throw Sriracha hot sauce at it, and true to form tuna is up to the challenge. I like to serve this delicious grilled fish with steamed white or brown rice and grilled or stir-fried asparagus. Serves 4
¼ cup honey
2 tablespoons Sriracha or other chili sauce, or to taste
4 tuna fillets (6 ounces each)
Lime wedges, for serving
1. In a small bowl, make the chili glaze by stirring together the honey and Sriracha.
2. Spray the grill grate with cooking spray and preheat the grill to medium-high heat.
3. Grill the tuna fillets on one side for 3 minutes. Brush the cooked side with some of the chili glaze and turn. Cook for 3 more minutes for medium-rare (for medium, cook 4 minutes on each side). Place the tuna, glazed sides down, on a serving platter and generously brush the tops with extra chili glaze. Serve with the lime wedges.
BREAKIN’ IT DOWN
Before: 14g fat, 458 calories
After: 1.6g fat, 221 calories
39g protein | 9g carbohydrate | 0g fiber | 313mg sodium
Chili Choices
While you can use any chili sauce you like in this recipe,
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