Slim down with soul - Dare With a Dish

Ebony, Jan, 2003 by Charlotte Lyons

If you ate your way through November and December and need to drop a few pounds, then the beginning of the new year is a good time start.

Doctors and nutritionists continue to emphasize that there are healthy benefits associated with managing your weight. So if you plan to start the new year with a healthier diet, then the following recipes will help you to get on the right track of reducing your intake of calories and fat.

BAKED GROUPER
WITH SPINACH

1 lemon, zested and juiced
  (about 2 tablespoons)
1 1/2 pounds grouper,
  cut into 6 fillets
Salt and pepper to taste
2 pounds baby spinach
1/3 cup thinly sliced green onion
3 cloves garlic, minced
2 tablespoons chicken broth
Vegetable cooking spray
Salt to taste

Heat oven to 450 degrees. Toss juice, 1 teaspoon lemon zest and grouper together in a bowl. Let stand for 5 minutes. Meanwhile, toss together baby spinach, green onion, garlic, and chicken broth. Place in 9x13 baking dish, coated with nonstick cooking spray. Season the spinach with salt if desired. Place fish fillets on top of the spinach mixture. Cover dish; bake for 10 minutes. Uncover; bake 5 to 10 minutes longer or until fish is flaky and opaque.

Yields 6 servings

CALORIES 134.9, TOTAL FAT 1.6G, CHOLESTEROL 42MG, CARBOHYDRATES 5.1G, FIBER 3.1G, PROTEIN 25.5G, SODIUM 180MG.

CATFISH EN PAPILLOTE
(IN PAPER)

1 pound catfish fillets or other
  fish fillets
1 tablespoon olive oil
1 small onion, thinly sliced
4 cloves garlic, thinly sliced
1 small red bell pepper, thinly
  sliced
1 teaspoon dried thyme
Salt and pepper to taste
4 slices lemon
2 tablespoons chopped parsley
Parchment paper

Cut fish into four serving-size pieces. Fold each piece of parchment paper in half lengthwise, then cut a half-heart shape on the folded edge. To make, open one parchment heart and brush half of it with some olive oil. Place one fish portion on the brushed half of the heart, cutting fillet as necessary to fit. Top with 1/4 of the onion, garlic, red bell pepper and thyme. Season with the salt and pepper. Place lemon slice on each portion, sprinkle with the chopped parsley. Fold paper and seal the bundles by carefully folding the edges together in a double fold. Fold only a small section of the parchment at a time to ensure a tight seal. This allows the fish to steam in enclosed packages. (This will make four bundies.) Place bundles on baking sheet. Bake in a 450-degree oven about 15 minutes or until paper puffs up. Carefully unwrap paper and test with a fork for doneness. Fish should flake easily. Slit open the top of each packet with a small pair of scissors or sharp knife and let the steam escape. Transfer to serving plate.

Yields 4 servings

CALORIES 181, TOTAL FAT 7.1G, CHOLESTEROL 66MG, CARBOHYDRATES 16.0G, FIBER 21.0G, PROTEIN 1.1G, SODIUM 199MG.

SWEET SPICY COLE SLAW

6 cups shredded green cabbage
1/2 cup grated carrots
1 cup peeled and diced apple
1/2 cup raisins
1 cup nonfat mayonnaise
1 teaspoon seasoned rice
vinegar
1/4 to 1/2 teaspoon Tabasco
Salt to taste

Place shredded cabbage, carrots, apple and raisins in large bowl. Combine mayonnaise, rice vinegar, Tabasco and salt. Pour dressing over cabbage mixture and gently toss to combine and coat vegetables.

Yields 6 servings

CALORIES 95.3, TOTAL FAT 0.2G, CHOLESTEROL 0, CARBOHYDRATES 24.0G, FIBER 1.2G, PROTEIN 1.2G, SODIUM 521MG.

CHICKEN BREAST
WITH BLACK-EYED PEAS
AND CORN SALSA

8 boneless, skinless chicken
  breast halves
Seasoning salt and pepper to
  taste
1/2 teaspoon dried thyme
Vegetable cooking spray
1 16-ounce can black-eyed peas,
  drained and rinsed
1 7-ounce can corn, drained
1 large ripe tomato, diced
1 medium onion, chopped
Juice from 1 lime
1 teaspoon ground cumin
1 teaspoon garlic powder
1/4 cup chopped cilantro
Jalapeno pepper to taste
Salt to taste

Pat chicken breast dry with paper towel. Season chicken breast with seasoned salt, pepper and thyme. Heat vegetable cooking spray in large skillet until hot over medium high heat. Cook and brown chicken breast on both sides until done, about 10 to 15 minutes. Place remaining ingredients in large bowl. Gently toss to combine. Serve with cooked chicken breast. (This salsa can be served with broiled fish or served as a dip.)

Yields 8 servings

CALORIES 325, TOTAL FAT 2.6G, CHOLESTEROL 51MG, CARBOHYDRATES 41.5G, FIBER 7.3G, PROTEIN 35.2G, SODIUM 145MG.

JERK PORK CHOPS

6 4-ounce boneless, center-cut
  loin pork chops, about 1/2-inch
  thick
1 1/2 teaspoons ground allspice
3/4 teaspoon salt
1 teaspoon dried thyme
1 teaspoon ground coriander
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1 teaspoon garlic powder
1/4 teaspoon cayenne pepper
2 tablespoons vegetable oil

Combine all the seasonings and oil in a small bowl; mix to blend. Spread seasoning paste mixture on both sides of each pork chop. Place pork chops in a sell-sealing plastic nag or baking dish and cover. Chill for several hours or overnight in refrigerator. Place chops on rack in broiler pan; broil 4 to 5 inches from heat for 5 to 6 minutes on each side until brown and chops reach an internal temperature of 160 degrees.