Diana's Blog

Wanted to share a couple of lighter, nutrient-packed meals for gourmet dinners at home! (Even the kids will probably love these.)

I've entered both of these in recipe contests too - we'll see how they stack up against competition...

Vietnamese Clay Pot Fish with Bok Choy and Chopped Salad
(Makes 4 servings of a whole meal - and the whole meal costs only $15!)

INGREDIENTS

Main dish:

1 lb. fresh tilapia, cut into 2-inch chunks
2 heads fresh baby bok choy, sliced on diagonal
4 Tbsp. Vietnamese fish sauce
3 Tbsp. white or raw granulated sugar
1 tsp. freshly ground black pepper
2 tsp. canola oil
6-8 cloves of garlic, thinly sliced
1 Tbsp. fresh ginger, sliced into thin strips
4 small shallots, thinly sliced
3-4 scallions, cut into 1/2-inch segments, plus 1 Tbsp. oil (for garnish)
5 Tbsp. caramel sauce
2 cups cooked brown rice (optional)

Caramel sauce for fish:

1 cup granulated sugar
2/3 cup + 1/2 cup water
1 Tbsp. fresh lime juice, plus more to taste

Salad:

1 head green leaf lettuce, chopped into thin strips
1 cucumber, chopped into thin matchsticks
10 cherry tomatoes, halved
1 small bunch cilantro, chopped (about 1 cup chopped)
1/4 cup roasted and salted peanuts, finely chopped
Fresh-ground black pepper, to taste
NOTE: You can use a mini blender or food processor to chop the peanuts, or crush the peanuts with a large, flat-bladed knife or cleaver.

Salad Dressing:

1/4 cup Vietnamese fish sauce
1/4 cup rice vinegar
1 Tbsp. soy sauce
2/3 cup cold water
5 Tbsp. granulated sugar
1 tsp. roasted and salted peanuts, finely chopped
NOTE: If short on time, you can simply dress the salad with rice vinegar.

PROCEDURE

Marinate the fish:

In a medium-sized bowl, gently toss the fish with black pepper, shallots, fish sauce and sugar. Marinate in refrigerator for 15-30 minutes.

Make the caramel sauce:
(Makes approx. 1 cup)

1. In a small, dry saucepan set to medium heat, combine sugar and 2/3 cup water.

2. Stir with a wooden spoon until the mixture turns darker, about 8 minutes.

3. Remove the pan from the heat and add another 1/2 cup water. The sauce will thicken slightly, but will liquefy again in the next step.

4. Stir well, and then cook for 7-10 minutes over high heat until the sauce is smooth and integrated. If the sauce starts to boil over, lower the heat.

5. Add the lime juice and remove sauce from heat. Stir well.

NOTE: Caramel sauce will keep in a glass container for a couple of months in your refrigerator.

Cook the fish and prepare the salad:

1. Heat a medium-sized saucepan over medium heat. Add the oil, garlic and ginger, and stir-fry for about 1 minute.

2. Add the marinated fish. Add the caramel sauce, and mix gently with the fish.

3. As soon as the pot begins to bubble, turn the heat to low, cover and gently simmer for about 5 minutes.

4. Add the bok choy on top of the fish, re-cover, and simmer for another 5 minutes, or until fish is just cooked through and the bok choy is dark green and softened. (If the pot looks dry at this point, add 1-2 Tbsp. of water and cover again.) The fish should be tender but still hold its shape.

5. Meanwhile, make the salad: In a large bowl, combine all salad ingredients, and toss gently. In a small bowl, combine all dressing ingredients and stir well, until sugar is dissolved.

6. Taste the sauce and add fish sauce, sugar, black pepper, or lime juice if needed.

7. Quickly sauté the scallions with oil and add them to the serving dish as garnish. If desired, serve fish, bok choy and salad with brown rice. (Dress each salad plate with a few teaspoons-full of the dressing.)

Fajita-style Shrimp Tacos with Vidalia-Mango Salsa

Serves: 4-6

These tacos are colorful and super-healthy, featuring a delicious blend of sweet onion and mango, savory shrimp, subtle lime, and gentle spiciness. Kids don't even mind the cleverly integrated vegetables! The mango salsa can be served on the side, for more sensitive palates.

INGREDIENTS

Tacos:

12 small four tortillas (for a hearty flavor and extra nutrients, try whole wheat)
2 Tbsp. olive oil
3 cloves fresh garlic, peeled and minced
2 large Vidalia onions, cut into thick strips
1 red and 1 green bell pepper, seeded and sliced into thin strips
1 lb. large or jumbo shrimp, peeled, deveined, and tails removed
NOTE: Optionally, use pre-cooked, Individually Quick Frozen shrimp, defrosted on low power in the microwave to remove extra water. (This will shorten cooking time in the pan.)
1 Tbsp. white cooking wine
1 Tbsp. ground cumin
1/2 tsp. ground white pepper
Sea salt and ground black pepper, to taste
1 large, ripe avocado, sliced and drizzled with lime juice, for serving
1 c. shredded romaine or green leaf lettuce, for serving
3-4 limes, quartered, for serving
1 c. lowfat sour cream, for serving

Vidalia-Mango Salsa 

1 large, slightly underripe mango, peeled, pitted, and finely chopped
1 large Vidalia onion, finely chopped
1 white nectarine, just ripened
1 clove fresh garlic, peeled and minced
4 whole jalapeños, finely chopped (for a milder salsa, remove some of the seeds)
1/4 cup fresh cilantro, chopped
1 1/2 tsp. olive oil
1 Tbsp. fresh lime juice, or to taste
Sea salt and black pepper, to taste

PROCEDURE

1. In a medium bowl, combine all ingredients for salsa. Refrigerate to let the flavors blend while you make the tacos.

2. Heat the olive oil in a large wok or non-stick skillet, over medium heat. Add the garlic, and stir-fry for 15 seconds.

3. Add the onions, and stir occasionally for 3-4 minutes, or until they just start to look translucent.

4. Turn the heat to high, and add the shrimp. Stir occasionally for about 3 minutes. Add the cooking wine, ground cumin, white pepper, sea salt, and black pepper, and stir-fry for another 2-3 minutes, or until shrimp are cooked through.

5. Add the bell peppers, and stir-fry for about 1 minute. Taste and adjust with more cumin, sea salt, or white pepper. Remove from heat.

6. Stack the tortillas on a plate, and cover with a damp paper towel. Heat in the microwave for about 1 minute, or just until warmed.

7. Place 2-3 tortillas flat on each dinner plate, spoon shrimp and onion filling onto each, and top with mango salsa. Serve with the sliced avocados and limes, shredded lettuce, and sour cream.
SERVING IDEA: Set the tortillas, filling, salsa and condiments out on a table or buffet, and let guests serve themselves.