Miso Glazed Black Cod

Miso Glazed Black Cod

by Kimberly McCollister / Healthy Recipes Wiki 

Prep Time: 45 minutes
Cook Time: 30 minutes
Yields: 4 servings

Ingredients

  • 1/2 cup sake or rice wine
  • 3/4 cup shiro miso (sweet white miso paste)
  • 1/2 cup mirin
  • 1/3 cup sugar
  • 4 (6 to 8-ounce) black cod fillets
  • 3 medium bok choy, quartered
  • Steamed brown rice

Directions

  1. In a medium saucepan, bring the mirin and sake to a boil. Turn off heat and stir in miso until dissolved. Return to low heat, add sugar and stir until dissolved. Turn off heat and let cool completely.
  2. Place the fish and bok choy in a non-reactive baking dish. Cover with the cooled marinade and place in refrigerator overnight.
  3. Preheat the broiler.
  4. Prepare brown rice.
  5. Remove the fish and bok choy from the marinade and place on a broil pan. Blot the miso from the fillets with a paper towel. Broil 6 to 10 minutes until lightly browned and the fish is opaque in the center.
  6. Place the fillets and bok choy over brown rice and serve.
Apricot Ginger Chicken

Apricot Ginger Chicken

1/4 cup flour
Salt and pepper, to taste
2 boneless, skinless chicken breast halves, about 6-8 ounces
1 tablespoon olive oil
1/4 cup apricot jam
1/2 cup canned apricots in light syrup or juice
1 tablespoon reduced sodium soy sauce
1 tablespoon water
1/8 teaspoon ground ginger powder
Pinch of pepper

In plastic bag, place flour, salt and pepper and shake to mix. Add chicken breasts and shake again to coat. Heat oil over medium-low heat. Add chicken and cook, turning once, until cooked through, about 10-15 minutes. While chicken is cooking, mix remaining ingredients in small saucepan. Heat gently over low. Pour apricot mixture over top of cooked chicken and serve.

Makes 2 servings
Serving size: 1 breast and 1/2 of sauce

Nutrients per serving:
Calories: 324
Total fat: 9 grams (18% of calories)
Saturated fat: 2 grams
Cholesterol: 137 mg
Sodium: 313 mg
Carbohydrate: 44 grams (35% of calories)
Protein: 20 grams (47% of calories)
Dietary fiber: 1 gram

 

Apple Spice Bread

Apple Spice Bread

2 cup flour
1/4 teaspoon salt
1/4 teaspoon baking soda
2 teaspoons baking powder
1 teaspoon cinnamon
1/2 teaspoon ginger
1/4 teaspoon ground clove
2 egg whites, whipped
1 cup brown sugar or honey
1/2 cup applesauce
1/3 cup skim milk
1 1/2 cup diced apples

Preheat oven at 350 degrees. Spray a loaf pan (8×4 or 9×5- inch) with nonstick cooking spray. Combine flour, salt, baking soda, baking powder, cinnamon, ginger, and clove and mix well. In another bowl, combine egg whites, brown sugar, applesauce, milk, and apples and mix well. Combine wet ingredients with the dry ingredients and mix just until combined. Pour mixture into pan and bake for 50-60 minutes or until an inserted toothpick comes out clean. Allow to cool slightly then remove from pan and cool on a wire rack. Slice into 12 slices.

Makes 12 servings
Serving size: 1 slice

Nutrients per serving:
Calories: 145
Total fat: trace (2% of calories)
Saturated fat: trace
Cholesterol: trace
Sodium: 170 mg
Carbohydrate: 33 grams (90% of calories)
Protein: 3 grams (8% of calories)
Dietary fiber: 1 gram

 

Apple Pie Smoothie

Apple Pie Smoothie

1/2 cup nonfat yogurt
8 ounces nonfat milk
2 tablespoon frozen apple juice concentrate
dash ground cinnamon
1/2 whole green apple, seeded and cut in pieces

Combine all ingredients in a blender and process until smooth. You can add ice while blending if desired.

Makes 1 Servings
Serving Size: 12 ounces

Nutrients per serving:
Calories: 232
Total fat: 1 gram (3% of calories)
Saturated fat: trace
Cholesterol: 6 mg
Sodium: 214 mg
Carbohydrate: 42 grams (72% of calories)
Protein: 15 grams (25% of calories)
Dietary fiber: 1 gram

 

Apple Mint Julep

Apple Mint Julep

Refreshing on a hot summer day!

2 cups chopped fresh mint
8 cups apple juice
1/2 cup lime juice

Place chopped mint into cheesecloth or a coffee filter and tie with twine. Place bag of mint and apple juice in a large saucepan. Bring to boil, then remove from heat; cover and let cool for one hour. Discard cheesecloth and pour juice into a large pitcher; cover and chill. Serve fresh mint.

Makes 8 servings
Serving size: 8 ounces

Nutrients per serving:
Calories: 121
Total fat: trace (2% of calories)
Saturated fat: trace
Cholesterol: 0 mg
Sodium: 8 mg
Carbohydrate: 30 grams (97% of calories)
Protein: trace (1% of calories)
Dietary fiber: trace

 

Apple Coffee Cake

Apple Coffee Cake

4 cups finely chopped apples
1/2 cup orange juice, divided
1 1/2 teaspoon ground cinnamon
1/4 cup skim milk
1/2 cup butter or reduced calorie margarine, softened
1 cup sugar
1 cup frozen egg substitute
2 1/2 teaspoons vanilla
3 cups sifted cake flour
2 teaspoons baking powder
1/4 teaspoon salt
Nonstick cooking spray
2 tablespoons brown sugar

Combine apple, 1/4 cup orange juice and cinnamon in a medium bowl, stir well and set aside. Combine remaining 1/4 orange juice and milk, stir well and set aside. Gradually cream sugar and margarine together. Add egg substitute and vanilla and beat well. Combine flour, baking powder and salt and mix well. Gradually add flour mixture to creamed mixture alternately with the milk and orange juice mixture.

Pour half of the batter into a 10-inch tube pan (bundt-type pan) sprayed with nonstick cooking spray. Top with half of the apple mixture and then the remaining batter. Top with the remaining apple mixture and sprinkle with brown sugar. Bake at 350 degrees for 1 hour and 10 minutes. Cool on a wire rack for 10 minutes then remove from pan and continue to cool.

Makes 16 Servings
Serving Size: 1 slice

Nutrients per serving:
Calories: 186
Total fat: 3 grams (15% of calories)
Saturated fat: 1 gram
Cholesterol: trace
Sodium: 188 mg
Carbohydrate: 37 grams (78% of calories)
Protein: 3 grams (7% of calories)
Dietary fiber: 1 gram

 

1 cup thawed frozen sweet dark cherries
3 green apples, sliced with seeds removed (peel if desired)
2 tablespoons cherry or apple juice
1 tablespoon flour
1/2 cup sugar
1/2 teaspoon cinnamon
1 cup lowfat granola

Preheat oven to 350 degrees. In medium bowl, mix cherries, apples and juice. In separate small bowl, mix together flour, sugar and cinnamon. Pour flour mixture over fruit and toss well to coat. Arrange in 9×9-inch baking dish sprayed with cooking spray. Top with granola. Cover with foil and bake 30 minutes. Uncover and continue baking another 15 minutes or until apples are tender and mixture is bubbly.

Makes 6 servings
Serving size: 1/6 of ingredients

Nutrients per serving:
Calories: 201
Total fat: 1 gram (6% of calories)
Saturated fat: less than 1 gram
Cholesterol: 0 mg
Sodium: 32 mg
Carbohydrate: 49 grams (90% of calories)
Protein: 2 grams (5% of calories)
Dietary fiber: 3 grams

 

Appalachian Whole-Grain Apple Bake

Appalachian Whole-Grain Apple Bake

Crust:
3/4 cup all purpose flour
1/2 cup whole wheat flour
2 tablespoons powdered sugar
2 tablespoons softened butter
4 tablespoons canola oil

Filling:
2 large Gala apples, peeled, cored and cut into bite-sized chunks
2 large Granny Smith apples, peeled, cored and cut into bite-sized chunks
1 1/2 cups natural, unsweetened apple juice, divided
2 tablespoons cornstarch
1/2 teaspoon cinnamon
1/8 teaspoon nutmeg
2 tablespoons packed light brown sugar
Pinch salt
1/4 cup apple butter, preferably unsweetened
1/2 cup lowfat granola

Preheat oven to 375 degrees. In medium bowl, mix together dry crust ingredients. Cut in butter and canola oil until mixture is completely combined. Press crust mixture into bottom of 8×8 or 9×9-inch square baking pan. Bake 15 minutes. Remove from oven and set aside to cool. Lower oven temperature to 325 degrees.

Prepare filling: In saucepan over medium heat, cook apples in 1 cup apple juice for 5 minutes or until tender. Mix cornstarch with remaining 1/2 cup apple juice in small bowl. Add to cooking apples, stirring constantly until mixture thickens and cornstarch is completely cooked. Stir in cinnamon, nutmeg, sugar and salt. Set aside. Using back of spoon or spatula, spread prepared crust with apple butter. Top with cooked apple mixture. Sprinkle with granola. Bake 20-30 minutes or until hot and bubbly.

Makes 9 Servings
Serving Size: 8 ounces

Nutrients per serving:
Calories: 251
Total fat: 9 grams (33% of calories)
Saturated fat: 2 grams
Cholesterol: 7 mg
Sodium: 50 mg
Carbohydrate: 41 grams (63% of calories)
Protein: 3 grams (4% of calories)
Dietary fiber: 4 grams
Almond Pilaf

Almond Pilaf

1 1/2 cups uncooked regular long grain rice
1 medium onion, chopped
2 tablespoons reduced fat butter or margarine
1/2 teaspoon ground allspice
1/2 teaspoon ground turmeric
1/4 teaspoon salt
1/4 teaspoon curry powder
1/8 teaspoon pepper
3 cups reduced sodium chicken broth
1/4 cup slivered almonds

Preheat oven to 350 degrees. Heat margarine in a large nonstick skillet, add onions and rice and cook just until rice begins to brown. Stir in spices and mix well. Place ingredients in a 2-quart casserole and stir in broth. Cover and bake about 40 minutes or until liquid is absorbed and rice is tender. Stir in almonds just before serving.

Makes 6 Servings
Serving Size: 6 ounces

Nutrients per serving:
Calories: 239
Total fat: 6 grams (24% of calories)
Saturated fat: 1 gram
Cholesterol: 0 mg
Sodium: 450 mg
Carbohydrate: 39 grams (65% of calories)
Protein: 7 grams (11% of calories)
Dietary fiber: 2 grams