Grilled Prawns, Mediterranean Style

Grilled Butterflied Prawns, Mediterranean Style

Difficulty: EASY
Servings: 4

Nutrition Information:
Calories 390
Protein: 47g; Carbohydrates 4g.
Fat:  mono 8g; poly 3; saturated 3
Fiber: 0.5g







About This Recipe

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I used Freshwater Prawns which are farm-raised (mostly in China) and imported.  They are readily available year round, but you can use any variety of very large (8-12 per pound) shrimp. To retain their full flavor, marinate and grill the shrimp with the SHELL ON. For more even cooking and to allow the marinade to better penetrate the prawns, I butterfly them as shown. We prefer these with drawn garlic butter (I use 75% lightly-salted butter to 25% extra virgin olive oil infused with 3 cloves of pressed garlic).

Mediterranean Style Grilled Prawns,
Grilled Marinated Asparagus, recipe here and Quinoa Pilaf, recipe here.

Ingredients

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• 2 Pounds Large (8-12 per lb.) Raw Freshwater Prawns SHELL ON

Marinade

• 4 Cloves Garlic (pressed)
• 1/4 Cup Extra Virgin Olive Oil
• 2 Tablespoons Red Wine Vinegar
• 1 teaspoon Prepared Horseradish
• 1/2 teaspoon Salt
• 1 Pinch Red Pepper Flakes
• 2 Tablespoons Tomato Paste
• 1/2 Ounce (1/2 of a 1-oz pkg) Fresh Basil (minced)
• 1/4 Cup Dry White Wine or Vermouth

Drawn Garlic Butter (Optional)

• 3 Cloves Garlic Pressed
• 6 Tablespoons Lightly Salted Butter
• 2 Tablespoons Extra Virgin Olive Oil (EVOO)

Directions

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1. Prep Garlic Butter if using: In a small microwave-safe bowl, microwave garlic, butter, and EVOO until butter is melted. Stir and set aside to infuse until ready to serve shrimp. Rewarm at serving time.
   
   
2. Butterfly Prawns: Using a paring knife, cut each prawn through the back about 3/4 of the way through the body. Turn the prawns over and press down as shown to create butterfly.
   
   
   
   
   
3. In a small bowl whisk together all marinade ingredients.
   
   
4. Place butterflied prawns and marinade into a zip top bag and refrigerate at least 4 hours (up to 24 hours), turning bag occasionally to evenly distribute marinade.
   
   
5. Preheat BBQ to medium-high and grill prawns flesh-side down just until the shells begin to turn orange (about 2-3 minutes).
   
   
   
   
   
   
6. Turn prawns shell side down, and continue grilling about 1-2 more minutes just until the flesh is opaque. DO NOT OVER COOK.
   

Some Great Anabolic Power Foods for Lent

Treat your palate to something different this Lenten Season. Spice it up with a few of these flavor-packed, longevity-enhancing Powerfoods.  Good for your mind, body, and soul.  And they taste great to boot!




Black Bean Dip with Homemade Tortilla Chips
For a heart-healthy appetizer, pair up this low-calorie Black Bean Dip with some homemade oven-baked tortilla chips. . .For the tortilla chips, simply brush some fresh corn tortillas with extra-virgin olive oil and sprinkle with garlic salt. Then use a pizza cutter to cut the tortillas into wedges and bake in a 400 degree F. oven for about 20 minutes until chips are crisp and golden-brown.

Creamy Salmon or Tuna Spread
This flavor-packed sandwich spread makes a great lunch, and also makes a great appetizer as a Pâté when served with crackers. . .A couple of my gym buddies say it's so good they eat it by the spoonful! Get the recipe here: Creamy Salmon Spread. You'll love it.  Plus it's loaded with longevity-enhancing, cancer-preventive ingredients.

Got Shrimp? Two Great Ideas
Flavor-packed Mediterranean Stir-Fried Shrimp over Quinoa Pilaf.  If you haven't yet tried Quinoa (pronounced KEEN-wah), you're missing out.  It is a highly-nutritious carbohydrate that will help you stay lean and maximize your energy levels at the same time. . .Plus it's very tasty, sort of a cross between brown rice, oatmeal and nuts all rolled into one.  It's a complete protein with all the essential amino acids. . .and a very friendly carbohydrate for anyone insulin-resistant.

If you prefer your shrimp over pasta, try this healthy-delight. . .Light and Lively Mediterranean Seafood Pasta.  This recipe is made with Dreamfield's low-carb pasta.  Big on Flavor, low on calories, and easy to prepare, the whole family will love it.

Fresh Fish that Doesn't Taste Fishy
Fresh fish--be it lake trout, white fish, or salmon--will catch a new reputation with your guests when you prepare this recipe.  Plus it's low-fat, high-protein and a powerhouse of cancer-fighting and longevity-enhancing ingredients. Try this Longevity Herb Crusted Lake Trout this Lenten season. This recipe works well with any fresh fish, such as salmon, lake trout, or white fish.

Great Salads--Pair up your Lenten Entrée with one of these Power Salads
Shirley's Black Bean Cardio Salad (with or without the tuna) is a great Tex-Mex favorite that is loaded with fiber and very heart-healthy. You can make this in minutes. This works great as a salsa dip as well.

Or, how about a big bowl full of everything that's good for you? Marinated Mediterranean Longevity Salad is a huge crowd pleaser. A reader Viki writes: "Fantastic recipe--one of my favorites. I've made this for a variety of functions and it has been an absolute hit every time! For those of you on the Weight Watchers Point Plus program, according to my calculations using the Weight Watchers e-tools, 1/2 cup of base = 4 points."

There you have it--Seven Lent-friendly ideas to wake up your taste buds and help you reshape your physique at the same time!

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Mediterranean Stir-Fried Shrimp on Quinoa Pilaf

Mediterranean Shrimp on Quinoa

Difficulty: EASY
Servings: 6

Nutrition Information
Calories 490
Carbohydrates 47g; Protein 43g
Fat 10g; Fiber 7g




About this Recipe

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Easy to make and huge on flavor, this nutrition powerhouse is loaded with "good for you" ingredients. Quinoa (pronounced KEEN-wah) is the most nutritious of all grains--it's high in fiber, a good source of iron and has all 8 essential amino acids. Moreover, it has a very LOW glycemic index so it's a great rice substitute for folks with blood sugar issues. Basil is a rich source of antioxidants--gram per gram it has more antioxidant content than dark chocolate, blackberries, strawberries or blueberries. Basil has also been shown to have several compounds which work together to prevent cancer. In several laboratory studies, GARLIC has also been shown to block the growth of cancer cells. A study of nearly 42,000 women conducted at University of Minnesota School of Public Health, found those who ate more than one serving of garlic (1 fresh clove or 1 shake of powder) per week were 35% less likely to get colon cancer than those who ate none. You can make this one-dish meal in less than 30 minutes, and the whole family will love it.

Ingredients

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Quinoa Pilaf

• 1-1/2 Cups Quinoa (I used Bob's Red Mill Oraganic, which is pre-rinsed)
• 1/2 Cup Minced Onion
• 1 Cup Fresh Button Mushrooms (diced)--remainder of 8-oz. package used in stir fry.
• 2 Cloves Garlic (pressed)
• 1 Tablespoon Extra Virgin Olive Oil (EVOO)
• 3 Cups Low Sodium Chicken or Vegetable Stock
• Salt and Pepper to Taste

Shrimp Stir Fry

• 2 Tablespoons Extra Virgin Olive Oil (EVOO)
• 2 Pounds Large Raw Shrimp (25 or so per lb)
• 5 Cloves Garlic (pressed)
• 1/4 teaspoon Dried Red Pepper Flakes
• 1 Tablespoon Fresh Thyme Leaves finely minced (or 1 teaspoon dried)
• 1 Cup Dry White Wine (or vermouth)
• Remaining Mushrooms from an 8-oz package (one cup of which was used in Quinoa)
• 1 (1-ounce) Package Fresh Basil (minced)
• 1 (28-ounce) Can Petite Diced Tomatoes (drained, liquid discarded)
• 1 (2.25-ounce) Can Sliced Black Olives
• 1 (9-ounce) Bag Fresh Baby Spinach Leaves
• Shredded Parmesan Cheese to taste

Directions

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Prepare Quinoa Pilaf:

• Into a medium sauce pan, saute the onion, garlic, mushrooms, salt and pepper in the EVOO until softened (about 5 mins). Add the stock and quinoa. Cover and simmer over medium-low heat for 15-20 minutes.

Meanwhile, Prepare the shrimp stir Fry:

1. Into a large deep saute pan or dutch oven set over medium-high heat, quickly seer the shrimp in 2 Tablespoons EVOO until they just turn pink, turning once. Season lightly with salt and pepper while cooking. Remove shrimp from the pan, leaving olive oil behind.
   
2. Add the garlic, red pepper flakes, minced thyme, and mushrooms to the remaining EVOO, stir until fragrant (about 30 seconds). . .Add the white wine and boil until reduced by half--about 7 minutes. Add the drained tomatoes and reduce another 3 minutes.
   
3. Add minced basil, black olives, and reserved shrimp. Heat for 30-60 seconds until shrimp are heated through. Fold in the bag of baby spinach until wilted (another 30-60 seconds).
   
4. Serve over a bed of quinoa pilaf with plenty of the flavorful juice. Garnish with a small handful of shredded Parmesan cheese.

Longevity Herb Crusted Lake Trout

Longevity Herb Crusted Fish

Difficulty:  EASY
Servings:  6 (8 oz. servings)
Nutrition Information
Calories 538
Fat:  Saturated 5g, Polyunsaturated 1.2g, Monosaturated 5g.
Carbohydrates 5g, Protein 65g



About this Recipe

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This is an EASY EASY high protein meal.  Yesterday when I went to Peterson's Fish Market, I questioned the Peterson boy who waited on me as to the freshness of the fish. He assured me that the fish I was buying today, slept in Lake Superior last night! Always buy the freshest fish possible. This recipe has no fishy taste, and the seasonings are loaded with lots of life-extending nutrients.

Horseradish, for example, is a rich source of Glucosinolates. these compounds have been shown to increase human resistance to cancer. "Glucosinolates increase the liver's ability to detoxify carcinogens and they may actually suppress the growth of existing cancerous tumors," said Mosbah Kushad, University of Illinois  associate professor of foodcrop systems. "And our analysis of various horseradish varieties shows they are a rich source of these compounds." Horseradish has approximately 10 times more glucosinolates than Broccoli, the next richest source.

Dill is high in monoterpenes, also shown to have anti-cancer activity. Monoterpenes activate an enzyme called gluthathione-S-tranferase. When these components come in contact with oxidized molecules which would harm our body they become attached to them and neutralize the damages, working particularly hard against certain carcinogens such as benzopyrenes found in cigarette, incinerator and grill smoke.

Ingredients

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• 3 Pounds Fresh Lake Trout Fillets
• 1/4 Cup Blanched Almonds (toasted and coarsely ground)
• 1/4 Cup Grated Parmesan Cheese
• 1 Tablespoon Prepared Horseradish
• 2 Tablespoons Dijon Mustard
• 1/4 Cup Italian Bread Crumbs
• 1/2 Ounce FRESH Dill Weed (Finely Minced)
• 3 Scallions Finely Minced
• Juice of 1/2 of a Lemon
• Salt and Freshly Ground Pepper
• 2 Tablespoons Extra Virgin Olive Oil

Directions

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1. Preheat oven to 400 degrees Fahrenheit, and line a baking sheet with aluminum foil.
   
2. In a small mixing bowl combine almonds, Parmesan cheese, horseradish, dijon mustard, bread crumbs, dill, scallions, and lemon juice.  Mix thoroughly until all ingredients are thoroughly blended, and a coarse meal is formed.
   
3. Arrange fish fillets skin side down on the foil-lined baking sheet and liberally brush the fillets with olive oil and season with salt and freshly ground pepper.
   
4. Sprinkle fish fillets with all of the crust mixture and press gently to adhere.
   
5. Bake about 18-20 minutes or just until the fish flakes when tested with a fork. Do not over bake.

Light and Lively Mediterranean Seafood Pasta--Low Carb

Difficulty: EASY
Servings:  6 generous
Nutrition Information
Calories: 411
Fat: 15g; Carbohydrates 19g; Protein 50g
Fiber:  6g

Ingredients

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• 3 Tablespoons Extra Virgin Olive Oil
• 1 Pound Medium-sized Raw Shrimp (peeled and deveined)
• 1 Pound Frozen Bay Scallops (thawed and drained)
• 1 (10 ounce) Can Baby Clams (Drained--Juice Reserved)
• 8 Ounces Fresh Button Mushrooms (sliced or quartered)
• 6 Cloves Garlic (pressed or finely minced)
• 1 Bunch Green Onions, Halved lengthwise, then cut on the bias into 2" long strips
• 1 Pint Cherry or Grape Tomatoes Halved
• 1 (14 ounce) Can Artichoke Hearts (quartered)
• 4.5 Ounces Fresh Baby Spinach (1/2 of a 9 oz. bag), coarsely chopped
• 1 Cup Dry White Wine
• Juice of 1-1/2 Lemons
• 1-1/2 Tablespoons Cornstarch
• 1-1/2 Tablespoons Fresh Thyme Leaves (minced) or 1-1/2 teaspoons dried
• 1 Tablespoon Fresh Oregano Leaves (minced) or 1 teaspoon dried
• Salt and Fresh Ground Pepper to taste
• 1/2 teaspoon Red Pepper Flakes
• 1 (13.25 oz) Box Dreamfield's Angel Hair Pasta (reduced carb pasta)
• 1 (6 oz) Bag Shredded Asiago Cheese (or more to taste--I like more)
• 1/3 Cup Minced Italian Parsley

Directions

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1. In a 2-cup glass measuring cup, combine the white wine, lemon juice, reserved clam juice, and cornstarch. Set aside.
   
   
2. Bring a pot of salted water to a boil.
   
   
3. Into a large deep sauté pan or dutch oven, sauté the mushrooms in olive oil over medium-high heat until mushrooms give up most of their liquid.
   
   
4. Add shrimp, scallops, clams, and garlic and sauté just a couple minutes until shrimp begin to turn pink.
   
   
5. Add onions, artichoke hearts, tomatoes, thyme, oregano, salt, and pepper, and red pepper flakes. Sauté a couple more minutes until onions begin to soften.
   
   
6. At this point drop your pasta into the boiling water. It only takes 5 minutes.
   
   
7. Stir the wine mixture and add to the sauté. Bring to a boil, and cook until sauce is just slightly thickened (about 2 minutes). Shut off the heat, and stir in the chopped spinach and half of the Asiago Cheese.
   
   
8. Drain the pasta and return to the pot. Stir in the sauté mixture to completely coat noodles with the sauce. Add most of the minced parsley, reserving just a little for garnish.
   
   
9. Divide seafood pasta among 6 shallow pasta bowls. Garnish with remaining Asiago cheese and parsley.

Creamy Salmon Spread

Difficulty:  EASY
Yield: 9 1/3 cup servings – Keeps in refrigerator for 1 week

Nutrition Information
Calories: 138
Protein 14g; Carbohydrates 1.7g;
Saturated Fat 4g; Monosaturated Fat 3.7g

About This Recipe

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Loaded with protein, nutrients, antioxidants, and flavor, this easy to prepare recipe is great made into a sandwich with lettuce and tomato or served as a paté with rye or multigrain crostini.  However you like it, salmon is rich in calcium, niacin, phosphorous, selenium, and vitamins B6 and B12.

Ingredients

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• 1 (8 oz.) pkg. Light Cream Cheese (Neufchatel), softened
• ¼ C. Nonfat Greek Yogurt
• 1 Tablespoon Prepared Horseradish
• 2 Tablespoons Dijon Mustard
• Juice of 1/2 Lemon
• 1 Small Red Onion (finely diced)
• ½ of a 1 oz. package FRESH dill weed, finely minced
• 1 Lb. Leftover Grilled salmon or one 14-¾ oz. can Pink Salmon—drained, picked through, bones and skin discarded. If using canned salmon, DO NOT RINSE.
• Salt and pepper to taste

Mix all ingredients together and refrigerate for at least 2 hours to allow flavors to blend. Serve chilled.

This recipe also works well with an equivalent amount of water-packed solid white albacore tuna.

Did you know?

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At 12 grams per half cup, Greek yogurt has double the protein of conventional yogurt.

Horseradish is a rich source of Glucosinolates. A study from the University of Illinois shows that horseradish has substantial quantities of glucosinolates, compounds that have been shown to increase human resistance to cancer. "Glucosinolates increase the liver's ability to detoxify carcinogens and they may actually suppress the growth of existing cancerous tumors," said Mosbah Kushad, U of I associate professor of foodcrop systems. "And our analysis of various horseradish varieties shows they are a rich source of these compounds." Horseradish has approximately 10 times more glucosinolates than Broccoli, the next richest source.

Dill is high in substances known as monoterpenes, also shown to have anti-cancer activity. Monoterpenes activate an enzyme called gluthathione-S-tranferase. When these components come in contact with oxidized molecules which would harm our body they become attached to them and neutralize the damages, working particularly hard against certain carcinogens such as benzopyrenes found in cigarette, incinerator and grill smoke.