Thursday, September 22, 2005

What's for Dinner? (9/22/05)

It happens to be our 15th wedding anniversary tonight, but sadly, we don't have special plans. I've planned a decent dinner, but not an anniversary dinner. We're still trying to decide if we want to cook a special meal for ourselves this weekend or go out somewhere. Sigh.....not every romantic, huh?

In any case, on tonight's menu is:
~Broiled Tilapia with Thai Coconut-Curry Sauce
~brown basmati rice
~Sesame Roasted Asparagus

Broiled Tilapia with Thai Coconut-Curry Sauce
Source: Cooking Light, September 2002

Tilapia's mild flavor allows the bold flavors in this brothy sauce to shine. Serve this dish with rice, which will absorb the sauce.

1 teaspoon dark sesame oil, divided
2 teaspoons minced peeled fresh ginger
2 garlic cloves, minced1 cup finely chopped red bell pepper
1 cup chopped green onions
1 teaspoon curry powder
2 teaspoons red curry paste
1/2 teaspoon ground cumin
4 teaspoons low-sodium soy sauce
1 tablespoon brown sugar
1/2 teaspoon salt, divided
1 (14-ounce) can light coconut milk
2 tablespoons chopped fresh cilantro4 (6-ounce) tilapia fillets
Cooking spray
3 cups hot cooked basmati rice
4 lime wedges

Preheat broiler.

Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add ginger and garlic; cook 1 minute. Add pepper and onions; cook 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute. Add soy sauce, sugar, 1/4 teaspoon salt, and coconut milk; bring to a simmer (do not boil). Remove from heat; stir in cilantro.

Brush fish with 1/2 teaspoon oil; sprinkle with 1/4 teaspoon salt. Place fish on a baking sheet coated with cooking spray. Broil 7 minutes or until fish flakes easily when tested with a fork. Serve fish with sauce, rice, and lime wedges.

Yield: 4 servings (serving size: 1 fillet, 1/2 cup sauce, 3/4 cup rice, and 1 lime wedge)

CALORIES 506(30% from fat); FAT 17.1g (sat 5.9g,mono 6g,poly 2.5g); PROTEIN 29g; CHOLESTEROL 82mg; CALCIUM 47mg; SODIUM 616mg; FIBER 3.1g; IRON 2.7mg; CARBOHYDRATE 56.6g

Sesame Roasted Asparagus
Source: Cooking Light, May 2001

36 spears asparagus
1 1/2 teaspoons dark sesame oil
1 teaspoon low-sodium soy sauce
1/8 teaspoon black pepper

Preheat oven to 450º.

Snap off tough ends of the asparagus spears. Combine asparagus and the remaining ingredients in a jelly-roll pan, turning asparagus to coat.

Bake at 450º for 10 minutes or until the asparagus is crisp-tender; turn once. Yield 4 servings (serving size: 9 asparagus spears).

Calories 43 (44% from fat); Fat 2.1g (sat 0.3g, mono 0.7g, poly 0.9g); Protein 3g; Carb 4.9g; Fiber 1.2g; Chol 0mg; Iron 0.9mg; Sodium 53mg; Calc 23mg.
Source: "Cooking Light, May 2001, page 174."

No comments:

Post a Comment