Posts Tagged ‘orange’

CITRUS-GLAZED SALMON WITH AVOCADO SALSA

Impress someone with very little effort with this gorgeousness!  Fast and easy this dish has the lightest flavors, but they all work to make it spicy-sweet and the salmon buttery-smooth.  If you can, using fresh salmon with this is the best.

(The only reason my salsa looks sooooo gorgeous is because all I could get my hands on was a semi-ripe avocado!  Ripe ones are far better, but can make it slightly “muddy”.  Mix the remaining ingredients and then gently stir in the avocado…beautiful!!)

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Four 6-ounce fresh salmon filets
1 1/2 tablespoons olive oil
4 tablespoons fresh orange juice
1 teaspoon salt
1 teaspoon onion powder
1 teaspoon paprika
1/2 teaspoon black pepper
1/8 teaspoon allspice
1/8 teaspoon cayenne pepper

Salsa:
1 large avocado, diced
1/2 cup diced red onion
1 orange, diced
1 jalapeño pepper, seeded, ribs removed, and diced OR 1/8 teaspoon cayenne pepper
2 teaspoons fresh lime juice
3 tablespoons fresh orange juice
2 tablespoons fresh cilantro, minced
Kosher salt and black pepper to taste

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In a baking dish combine the olive oil and the orange juice.  Lay salmon in it and turn to coat.  In a small bowl combine the salt, onion powder, paprika, black pepper, allspice, and cayenne pepper.  Sprinkle over each side of salmon filets.  Set aside to marinate for 30 minutes.

In a small bowl combine the avocado, red onion, orange, jalapeno, and cilantro.  Season with salt and pepper to taste.  Cover and chill.

Heat a large skillet over medium-high and lightly coat with olive oil or vegetable cooking spray.  Add the salmon and cook for 4-5 minutes; turn and cook on the other side for 2-3 minutes or until fish flakes easily.  Serve with chilled avocado salsa.  Makes 4  (or 8 Weight Loss Surgery) servings.

Per regular-sized serving:  412 Cal; 42 g Protein, 20 g Tot Fat, 8 g Carb; 2 g Fiber; 4 g Sugar; 688 mg Sodium

Per WLS Serving: 206 Cal; 21 g Protein; 10 g Tot Fat; 4 g Carb; 1 g Fiber; 2 g Sugar; 344 mg Sodium

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EASTER BRUNCH MENU

Everything can be made ahead and gently reheated for a quick meal on a busy morning.

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SWISS ASPARAGUS QUICHE   

 

Vegetable cooking spray
1/2 pound fresh asparagus, tough ends trimmed and cut into 1/2 inch pieces
4 eggs
1 cup milk
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon nutmeg
1/8 teaspoon onion powder
5 slices turkey bacon , cooked and crumbled (OR veggie version:  5 Morningstar Breakfast strips)
1 1/2 cups shredded Swiss cheese

Preheat oven to 350 degrees. Coat a 9 inch pie plate with vegetable cooking spray. In a saucepan, place asparagus into boiling water and cook for 4-6 minutes, or until tender but still firm. Drain well. Sprinkle crumbled bacon and asparagus into pie plate. Top with cheese.

In a bowl beat together, eggs, milk, salt, pepper, nutmeg, and onion powder. Pour egg mixture on top of cheese. Bake, uncovered for 25 minutes or until golden and just set in the center. Makes 8 servings.

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Per Serving: 151 Cal; 11 g Protein; 10 g Tot Fat; 3 g Carb; 0 g Fiber; 3 g Sugar; 165 mg Sodium

LEMON GLAZED OATMEAL-BLUEBERRY MUFFINS

 

Vegetable cooking spray

3 tablespoons butter, softened
1/2 cup Whey Low Granular OR Splenda Granular in a pinch
1 egg
1 teaspoon vanilla
1 teaspoon fresh lemon zest
1 cup buttermilk
1 cup quick oats
1/2 cup almond flour
1/2 cup flour
1/2 teaspoon salt
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
1 1/2 cups fresh or frozen blueberries

Preheat oven to 350 degrees. Spray a regular or mini muffin pan with vegetable cooking spray. In a small bowl beat, with electric mixer, the butter and Whey Low Granular. Beat in, until combined, the egg, vanilla, lemon zest, and buttermilk. Stir in, just until moistened, the oatmeal, almond flour, flour, salt, baking powder, baking soda, and cinnamon. Fold in blueberries. Fill muffin tins 3/4 full and bake for 12-15 minutes or until tester comes out with moist crumbs. Drizzle with lemon glaze while still warm. Makes 12 regular or 20 mini muffins.

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Per mini muffin: 59 Cal; 2 g Protein; 3 g Tot Fat; 6 g Carb; 1 g Fiber; 2 g Sugar; 41 mg Sodium

Lemon Glaze

1/2 cup Whey Low powdered OR Splenda Granular
2 teaspoons fresh lemon juice
2 drops vanilla extract

In a small bowl, whisk together the Whey Low powdered, lemon juice and vanilla. Drizzle over warm muffins.

SUNRISE NOG

 

1 tub Orange Sunrise crystal light powder (the tub that makes 2 quarts)
4 cups water (not the full 8 cups that’s called for on the drink mix container)
1 cup milk
1/2 cup fat-free or regular half & half
1 teaspoon vanilla
1 teaspoon orange zest
One 4-serving size instant sf vanilla pudding powder

To a blender container add drink powder, water, milk, half & half, vanilla, orange zest, and pudding powder. Process until smooth and frothy.
Pour over crushed ice if desired. (This mixture will seperate when allowed to sit in the fridge for a couple hours. Just give a quick whisking or blend again and it will be perfect!) Makes 10 servings 2/3 cup each.

PerServing: 30 Cal; 1 g Protein; 1 g Tot Fat; 3 g Carb; 0 g Fiber; 1 g Sugar; 150 mg Sodium

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ORANGE CHICKEN

In case you thought this was a thing of the past…think again!  No sugar added, high in protein, fill-you-up goodness that will stand up to the restaurant stuff any day of the week.

A pot of Jasmine rice for your family and a crisp green salad with toasted almonds is all you need.

Don’t be discouraged because it looks like a lot of work…it’s really not.  (And the results would be worth it, anyway.)  This is one of my most popular recipes and has gotten great reviews.  TRY IT!

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Marinade:
1/2 cup orange juice
1 teaspoon orange zest
2 teaspoons low-sodium soy sauce
1/4 teaspoon sesame seed oil
1/2 teaspoon salt

1 pound chicken breast tenders, cut into 1-inch chunks
1/2 cup cornstarch

Sauce:
3/4 cup orange juice
1 teaspoon orange zest
1/2 cup low-sodium chicken broth
5 teaspoons Splenda granular
4 teaspoons sugar-free OR regular honey OR Agave
1 tablespoon low-sodium soy sauce
2 teaspoons vegetable oil
2 cloves garlic, minced
2 teaspoons apple cider vinegar
Pinch red pepper flakes
2 teaspoons cornstarch
Kosher salt

Sliced green onions
Sesame seeds

Marinade: In a medium bowl combine orange juice, orange zest, soy sauce, sesame oil, and salt. Add chicken tenders and stir to coat. Allow to marinate for 25-30 minutes.

Sauce: In a small saucepan combine orange juice, orange zest, chicken broth, Splenda,  honey, soy sauce, oil, garlic, and apple cider vinegar. Bring to a boil; lower heat to a simmer and cook until liquid is reduced by 1/4. Season with salt to taste. Stir the 2 teaspoons cornstarch with a small amount of cold water and add to the sauce. Bring back to a boil and cook for 1-2 minutes, or until thickened. Set aside, but keep warm.

In a large bowl or ziplock bag add the 1/2 cup of cornstarch. Drain the chicken and toss with the cornstarch, shaking off excess. In a large skillet heat 2 tablespoons vegetable oil over medium-high. Add chicken and cook until golden and meat is cooked through. Gently toss cooked chicken with the sauce and serve. Makes 4 servings.  (About 1/2 cup each.)

Per Serving: Calories 222; Protien 27 g; Fat 4 g; Carbs 18 g; Fiber 0 g; Sugar 6 g; Sodium 171 mg

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OrangeChiffonPie35

ORANGE CHIFFON PIE

I don’t know if you love soft, fluffy, airy, light, sweet, simple, gorgeous desserts…(!)…if not, this may change your mind.

This pie is not heavy or dense, so after a protein meal it’s wonderfully wonderful!

(If you don’t like the thought of using raw egg whites, the powdered meringue would work, also.  Or go in a different direction and use whipped cream.)

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[i]Crumb crust:[/i]
1 pkg. Murray’s shortbread cookies, crushed [color=”#FF00FF”][b]OR[/b] 1 1/2 cups graham crumbs[/color]
1/4 cup almond flour
4 tablespoons melted butter
[i]Filling:[/i]
One 4-serving size pkg. sugar free orange jello powder
4 eggs, separated  [color=”#FF00FF”][b]OR[/b] 3 1/2 cups freshly whipped cream – using the 2 T. splenda that would go in the egg whites[/color]
1/2 cup + 2 tablespoons Splenda
1/8 teaspoon vanilla extract
1 teaspoon orange zest
Pinch of salt
1/2 cup Splenda-sweetened mandarin oranges, chopped and drained very well
Per Serving: 189 Cal; 6 g Protein; 12 g Tot Fat; 16 g Carb; 1 g Fiber; 7 g Sugar; 138 mg Sodium

Crumb crust:

1 pkg. Murray’s shortbread cookies, crushed OR 1 1/2 cups graham crumbs

1/4 cup almond flour

4 tablespoons melted butter

Filling:

3/4 cup cold water

One 4-serving size pkg. sugar free orange jello powder

4 eggs, separated

1/2 cup + 3 tablespoons Splenda Granular

1/8 teaspoon vanilla extract

1 teaspoon orange zest

Pinch of salt

1/2 cup mandarin oranges, chopped and drained very well

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Soften gelatin in cold water for 15 minutes or until dissolved.

Meanwhile preheat oven to 350 degrees.

In a small bowl combine the cookie crumbs, almond flour, and butter.  Pat into a pie plate and bake for 15 minutes, or until just turning golden and is set.  Cool completely.

In a saucepan whisk the egg yolks with the 1/2 cup Splenda and salt.  Cook over over medium-low heat, stirring constantly, until bubbly and thickened.  Remove from heat and stir in the orange zest and the softened gelatin.  Cool.

When mixture begins to set, stir in the chopped mandarin oranges. Set aside.

In a large bowl whip the egg whites and remaining 3 tablespoons Splenda until stiff peaks form.  Fold egg whites into orange mixture and pour into prepared and cooled crust.  Chill until firm.  Makes 8 servings.

(If you don’t want to use the egg whites…beat 1 1/2 cups heavy whipping cream with the 3 tablespoons Splenda and fold that into the orange mixture.  This will significantly change the stats, though.)

Per Serving: 189 Cal; 6 g Protein; 12 g Tot Fat; 16 g Carb; 1 g Fiber; 7 g Sugar; 138 mg Sodium

With whipped cream instead of egg whites:

Per Serving: 257 Calories ; 4 g Protein; 20 g Tot Fat; 16 g Carb; 1 g Fiber; 8 g Sugar; 151 mg Sodium

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BlueBerryOrangeCustard13lg wm

BLUEBERRY-ORANGE CUSTARD

A super-silky custard studded with blue jewels and speckled with the bright orange zest. You could use blackberries, raspberries, or diced fresh peaches or nectarines in this also. What a delicious,  treat…and the calorie count makes it even more beautiful!

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1 cup blueberries
1 tablespoon orange zest
4 eggs, beaten
Pinch of salt
2/3 cup Splenda Granular
1 teaspoon vanilla extract
1/3 cup fat-free half & half
1 cup milk

Preheat oven to 325 degrees. Place six 4-ounce custard cups or ramekins in a large baking dish. Divide blueberries and orange zest among them and set aside.

In a large bowl whisk together the eggs, salt, Splenda, vanilla, half & half, and milk just until blended. Pour through a fine mesh sieve over the berries. (If you mix the preceding ingredients in a food processor or blender you don’t have to strain.)

Fill baking dish with hot water halfway up the sides of the cups. Bake for 25-40 minutes or until set, but still jiggly in the middle or a sharp knife inserted in the center comes out clean. Remove from water bath to a wire rack and cool. Cover and chill. Makes six servings.

Per Serving: 104 Cal; 6 g Protein; 6 g Tot Fat; 7 g Carb; 1 g Fiber; 5 g Sugar; 99 mg Sodium

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