Classic Cioppino

Recipe from Sunset Magazine

Notes: Serve with crusty sourdough bread and a crisp Sémillon or Chardonnay with good acidity. Prep and Cook Time: about 1 hour.

(Once you get this recipe down, you will have it all the time!  You may also add pieces of salmon or halibut.)

INGREDIENTS:

1 head fresh fennel (12 oz.)
3 tablespoons olive oil
1 onion (8 oz.), peeled and chopped
2 cloves garlic, peeled and minced
1/4 cup chopped parsley
3 cans (15 oz. each) diced tomatoes
2 cups dry white wine
1/3 cup tomato paste
1 tablespoon dried basil leaves
1/2 teaspoon dried oregano leaves
1/2 teaspoon red chile flakes
1 dozen clams in shell Or muscles Or combination thereof (suitable for steaming; discard any that are not closed), well scrubbed
2 cooked Dungeness crabs (about 2 lb. each), cleaned and cracked
1 pound shrimp (24 to 30 per lb.), peeled and deveined
 Salt and pepper

COOKING INSTRUCTIONS:

1. Trim off and discard tough stems and base of fennel head. Rinse fennel, core, and chop.

2. In a 6- to 8-quart pan over medium-high heat, stir fennel, oil, onion, garlic, and 2 tablespoons parsley until onion is limp, 8 to 10 minutes.

3. Add diced tomatoes (including juice), white wine, tomato paste, basil, oregano, and chile flakes. Bring to a boil over high heat. Cover and simmer on low heat until flavors are well blended, about 15 minutes.

4. Add clams and crab. Cover and bring to a boil over high heat, then reduce heat and simmer, covered, for 5 minutes. Stir in shrimp, cover and simmer, until clams pop open, shrimp turn pink, and crab is hot, 6 to 9 minutes longer; remove seafood as it finishes cooking. Discard clams that do not open. Add salt and pepper to taste. Ladle broth and seafood into wide bowls. Sprinkle with remaining parsley.

Yield: Makes 4 to 6 servings

NUTRITION PER SERVING
CALORIES 309(29% from fat); FAT 10g (sat 1.4g); PROTEIN 35g; CHOLESTEROL 176mg; SODIUM 798mg; FIBER 4.3g; CARBOHYDRATE 21g

(Entire recipe: 135 calories, 3g fat, 975mg sodium, 12g carbs, 2g fiber, 4g sugars, 16g protein = 3 Points)

These make both an awesome appetizer and a hot 'n cheesy snack!

Ingredients:
12 small-to-medium-sized (1 - 2" wide) brown mushroom caps (stems removed)

2 oz. drained white crabmeat

2 tbsp. celery; minced (I like to add some green onion as well-Terre')

2 tbsp. red pepper; minced (roasted red pepper is better-Terre')

1 wedge The Laughing Cow Light Cheese (any Light flavor) (I prefer to leave this out)

1 tbsp. fat-free sour cream

1 tbsp. fat-free cream cheese

2 tsp. fat-free cheese flavor sprinkles (like the ones by Molly McButter)

Directions:

Preheat oven to 375 degrees. Wipe mushrooms clean with a damp paper towel and then dry them. Place with the rounded sides down on a baking dish sprayed lightly with nonstick spray. Combine all other ingredients and stir until well mixed. Evenly distribute crab mixture among the mushroom caps. Place in the oven for 10 - 12 minutes, until hot. Enjoy the creamy, crab-tastic goodness! Makes 12.

Shrimp Ceviche                

Impress your friends with this fresh recipe at your next fiesta! Inspired by the seaside villages in Puerto Vallarta this ceviche is a great low fat snack or appetizer.

INGREDIENTS:

• 3 lbs small raw shrimp, cleaned
• 4 large tomatoes, seeded and diced
• 6 limes, juiced
• 4 lemons, juiced
• 1 cup cilantro leaves, chopped
• 1 serrano chile, seeded and finely chopped
• 1/2 of a cucumber, peeled and diced
• 1 red onion, diced
• salt and pepper to taste
• 3 tablespoons tomato sauce

PREPARATION:

Lay out shrimp in the bottom of glass baking dish. Pour lemon and lime juice over them and refrigerate for 3 hours. The juice will "cook" the shrimp. Toss with remaining ingredients and refrigerate for one more hour or longer.

Enjoy with tortilla chips or as a topper for grilled fish!

Cheesy 'n Crabby Crustless Quiche

(1 slice: 150 calories, 1.5g fat, 810mg sodium, 8g carbs, 1g fiber, 4.5g sugars, 26g protein = 3 Points)

This crab concoction will impress everyone -- and it's super-simple to create!

Ingredients:

2 cups Egg Beaters, Original

1/2 cup skim milk

12 oz. drained lump crabmeat; chilled

3/4 cup Kraft Fat Free Shredded Cheddar Cheese (or another fat-free shredded cheddar*)

1 large tomato; chopped

1 small onion; sliced

1/2 cup sliced peppers

1 and a 1/2 cups fresh spinach

1 tbsp. reduced fat grated parmesan cheese

1/2 tsp. garlic powder

1/2 tsp. pepper

Directions:

Preheat oven to 375 degrees. Stir to combine all ingredients except for the grated parmesan. Pour mixture into a deep casserole dish (quiche will rise during cooking) sprayed with nonstick spray. Use a fork to ensure that all of the veggies and crab are submerged in the egg mixture. Place dish in the oven and cook for 30 minutes. Next, carefully remove the quiche from the oven and evenly distribute grated parm over the top; return to oven. Allow quiche to cook for approximately 20 minutes longer, until quiche top has puffed and is firm & golden brown. Remove from oven and allow to cool before cutting. Serves 5!

Imitation crabmeat can be substituted in all of these recipes. Nutritional info will be similar, but sugars and sodium may be slightly higher.

Baked Tuna - - Tunnacchiu 'Nfurnatu

Baked Tuna: Considering how important the tuna catch was in Sicily, it's no surprise that this baked fresh tuna recipe is Sicilian. It will serve 6.

At a Glance:

Prep Time : 20min

Cook Time : 40min

Course : Entree

Type of Prep : Bake

Cuisine : Italian

INGREDIENTS:

• 2 1/4 pounds (1 k) fresh tuna from a small fish, in one piece
• 3 tablespoons vinegar (red wine if possible)
• 1/2 an onion finely chopped
• A small bunch parsley, minced
• 2/3 pound (250 g) potatoes, thinly sliced
• The juice of 2 lemons
• Olive oil
• Salt & Pepper to taste

PREPARATION:

Combine a quarter cup of olive oil with the onion, vinegar and parsley to make a marinade; season it to taste with salt and pepper and marinade the fish for about an hour, turning frequently.

In the meantime slice the potatoes and preheat your oven to 360 F (180 C).

Shrimp Stir-Fry with Chinese Cabbage, Carrots and Broccoli

Recipe Serves 4

INGREDIENTS:

1 tablespoon peanut oil
1 teaspoon chopped garlic
1 tablespoon freshly grated ginger
1 cup thinly sliced Chinese cabbage (bok choy)
1 cup thinly sliced carrots
1 cup broccoli florets, cut into small pieces
1 pound shrimp, peeled and deveined
freshly ground black pepper
3 tablespoons low-sodium soy sauce
1 tablespoon low-sodium chicken broth

COOKING INSTRUCTIONS:

1. Heat the peanut oil in a skillet or wok large enough to accommodate all the ingredients over medium-high heat.

2. Add the garlic and ginger, and stir quickly for 30 seconds.

3. Turn the heat to high. Add the cabbage, then the carrots, then the broccoli and finally the shrimp, stirring quickly after each addition.

4. Season with pepper.

5. Add the soy sauce and chicken stock and cook until the shrimp are fully cooked and opaque, about 2 minutes.

Serving Size: about 1 cup

NUTRITION INFORMATION:

NUMBER OF SERVINGS: 4     PER SERVING

Baked Tuna - - Tunnacchiu 'Nfurnatu

Baked Tuna: Considering how important the tuna catch was in Sicily, it's no surprise that this baked fresh tuna recipe is Sicilian. It will serve 6.

At a Glance:

Prep Time : 20min

Cook Time : 40min

Course : Entree

Type of Prep : Bake

Cuisine : Italian

INGREDIENTS:

• 2 1/4 pounds (1 k) fresh tuna from a small fish, in one piece
• 3 tablespoons vinegar (red wine if possible)
• 1/2 an onion finely chopped
• A small bunch parsley, minced
• 2/3 pound (250 g) potatoes, thinly sliced
• The juice of 2 lemons
• Olive oil
• Salt & Pepper to taste

PREPARATION:

Combine a quarter cup of olive oil with the onion, vinegar and parsley to make a marinade; season it to taste with salt and pepper and marinade the fish for about an hour, turning frequently.

In the meantime slice the potatoes and preheat your oven to 360 F (180 C).

Fruity Smoothie Spritz

BEEF TENDERLOIN WITH FRESH HERBS

Recipe from Sunset Magazine

Notes: Up to 4 hours ahead, prepare meat to roast.

INGREDIENTS:

1 center-cut beef tenderloin (3 to 4 lb.)
2 tablespoons Dijon mustard
6 fresh basil leaves (about 4 in.)
6 fresh sage leaves (about 3 in.)
1 tablespoon fresh thyme leaves
3 to 6 cloves garlic, minced
 Fresh-ground pepper
2 tablespoons butter or margarine, at room temperature
 Sage,basil, or thyme sprigs
 Salt

COOKING INSTRUCTIONS:

1. Trim any excess fat from meat and discard. Cut through tenderloin lengthwise to within 1/2 inch of other side. Lay meat open like a book.

2. Spread meat with mustard. Lay basil and sage leaves on mustard. Sprinkle with thyme leaves, garlic, and pepper.

3. Bring cut sides together and tie roast with cotton string at about 1-inch intervals to secure. Coat surface of beef with butter and sprinkle with more pepper. Lay roast, cut to the side, on a rack in a 12- by 17-inch pan.

4. Bake in a 425° oven until a thermometer inserted in center of thickest part registers 130° to 135° for rare, 40 to 50 minutes. Let rest in a warm place up to 20 minutes.

5. Transfer meat to a platter. Remove strings. Garnish with herb sprigs. Slice and add salt and pepper to taste.

Yield: Makes 8 servings

NUTRITION PER SERVING
CALORIES 241(52% from fat); FAT 14g (sat 5.9g); PROTEIN 26g; CHOLESTEROL 86mg; SODIUM 177mg; FIBER 0.1g; CARBOHYDRATE 0.6g

Best-Ever Chinese Chicken Salad

Recipe from Sunset Magazine

All the great flavor of the original, now packed with garden-fresh ingredients. Prep and Cook Time: 45 minutes. Notes: To save time, you can use store-bought crispy wontons or chow mein noodles instead of frying your own. You can also substitute one 11-ounce can of mandarin oranges for the fresh orange slices.

INGREDIENTS:

1/2 pound asparagus, trimmed and cut diagonally into 1-inch pieces
2 navel oranges (see notes)
 About 1 1/2 cups vegetable oil
4 fresh wonton wrappers, cut into 1/4-inch-wide strips (see notes)
6 cups finely shredded cabbage
2 cups cubed cooked chicken
 Spicy soy-ginger dressing (recipe follows)
1 large avocado, cubed
4 green onions (including green tops), sliced diagonally
2 tablespoons toasted sesame seeds

INGREDIENTS:

1. In a 2- to 3-quart pan over high heat, bring about 1 quart water to a boil. Add asparagus and cook until crisp-tender, 2 to 3 minutes. Drain, then plunge asparagus into ice water to stop the cooking. Drain and set aside.

2. Cut off and discard ends from oranges. Following the curve of the fruit, cut off peel and outer membrane. Slice oranges crosswise into 1/4-inch-thick rounds, then cut these rounds into quarters. Set aside.

3. Pour the vegetable oil into a 3- to 4-quart pan (the oil should be about 1/2 inch deep) and set over medium-high heat. When oil reaches 350°, add wonton strips and fry, stirring, until golden brown on both sides, about 30 seconds total. Lift out with a slotted spoon and transfer to paper towels to drain.

4. In a large serving bowl, toss the cabbage, chicken, and asparagus with the dressing. Top with avocado, orange slices, and wonton strips, then garnish with green onions and sesame seeds.

Spicy soy-ginger dressing. In a medium bowl, whisk together 2 tablespoons rice wine vinegar, 2 tablespoons brown sugar, 1 1/2 tablespoons soy sauce, 1 tablespoon Asian red chile sauce (such as Sriracha), and 1 1/2 teaspoons grated fresh ginger. Slowly drizzle in 1/4 cup vegetable oil or grapeseed oil, whisking constantly. Season with salt to taste.

Note: Nutritional analysis is per serving.

Yield: Makes 6 to 8 servings

NUTRITION PER SERVING
CALORIES 308(56% from fat); FAT 19g (sat 3.1g); PROTEIN 15g; CHOLESTEROL 36mg; SODIUM 317mg; FIBER 4g; CARBOHYDRATE 20g

Lamb Chops with Balsamic Reduction  

"This recipe for lamb chops is a favorite in my house. It is an easy and quick recipe for two people (we eat two chops each). Rosemary and thyme give it great flavor. If you double the recipe, remember that the sauce will take longer to reduce."

Original recipe yield:
4 servings

PREP TIME 10 Min

COOK TIME 15 Min

READY IN 40 Min

INGREDIENTS

·         3/4 teaspoon dried rosemary

·         1/4 teaspoon dried basil

·         1/2 teaspoon dried thyme

·         salt and pepper to taste

·         4 lamb chops (3/4 inch thick)

·         1 tablespoon olive oil

·         1/4 cup minced shallots

·         1/3 cup aged balsamic vinegar

·         3/4 cup chicken broth

·         1 Tablespoon butter

DIRECTIONS

1. In a small bowl or cup, mix together the rosemary, basil, thyme, salt and pepper. Rub this mixture onto the lamb chops on both sides. Place them on a plate, cover and set aside for 15 minutes to absorb the flavors.
2. Heat olive oil in a large skillet over medium-high heat. Place lamb chops in the skillet, and cook for about 3 1/2 minutes per side for medium rare, or continue to cook to your desired doneness. Remove from the skillet, and keep warm on a serving platter.
3. Add shallots to the skillet, and cook for a few minutes, just until browned. Stir in

vinegar, scraping any bits of lamb from the bottom of the skillet, then stir in the chicken broth. Continue to cook and stir over medium-high heat for about 5 minutes, until the sauce has reduced by half. If you don't, the sauce will be runny and not good. Remove from heat, and stir in the butter. Pour over the lamb chops, and serve.

NUTRITION INFORMATION

Servings Per Recipe: 4

Amount Per Serving

Calories: 260

• Total Fat: 19.7g
• Cholesterol: 64mg
• Sodium: 364mg
• Total Carbs: 5.2g
•     Dietary Fiber: 0.2g
• Protein: 15g

Crab and Mushroom Risotto

Recipe from Sunset Magazine

Notes: This dish is an indulgent treat with or without the beef marrow.

INGREDIENTS:

8 beef marrow bones (each 3 to 4 in. long, 6 lb. total), optional
1/2 pound mushrooms
2 tablespoons butter or margarine
1 cup medium-grain white rice such as arborio or pearl
1/4 cup thinly sliced green onions (including tops)
3 1/2 cups fat-skimmed chicken broth
1 cup dry white wine
1/4 cup brandy
1 pound shelled cooked crab (2 cups; see instructions below)
1/4 cup minced parsley or fresh chives

COOKING INSTRUCTIONS:

1. Place marrow bones in a single layer in a 3-quart shallow casserole (about 9 by 13 in.). Bake in a 450° regular or convection oven until bones are lightly browned and marrow is very soft when pierced, 25 to 35 minutes. When bones are cool enough to handle, in about 30 minutes, lift 1 bone at a time and tilt at an angle; use a chopstick, marrow spoon, or long, slender knife to release marrow, and shake it into a bowl. Keep warm.

2. Meanwhile, trim and discard discolored stem ends from mushrooms. Rinse mushrooms and thinly slice.

3. In a 3- to 4-quart pan over high heat, stir mushrooms in butter until well browned, 8 to 10 minutes. Add rice and green onions; stir until rice is opaque and onions are limp, about 3 minutes. Add 3 cups broth, wine, and brandy; bring to a boil, reduce heat, and simmer, stirring often, until liquid is absorbed and rice is tender to bite, about 20 minutes.

4. Stir in remaining 1/2 cup broth, then add crab and mix gently.

5. Spoon risotto into wide bowls. Top equally with marrow, cut into chunks. Sprinkle with parsley.

How to cook crab

1. Keep live crabs loosely covered in the refrigerator up to 12 hours. Grasp crabs carefully from the rear end, between the legs, and put in a pan to make sure they fit, with 3 to 4 inches of clearance below pan rim. Remove crabs and fill pan with enough water to cover crabs by 2 to 3 inches. Cover pan and bring water to a boil over high heat.

2. One at a time, grasp crabs as described above and plunge them headfirst into the boiling water; if you have too much water, ladle out excess and discard. Cover pan and start timing. When water resumes boiling, reduce heat to a simmer. Cook 1 1/2- to 2 1/2-pound crabs 15 minutes, 3-pound crabs about 20 minutes.

3. Drain crabs; to be able to handle quickly, rinse briefly with cool water.

How to clean, crack, and shell crab

1. Pull off and discard triangular flap from belly side.

2. Turn crab belly side down; pulling from the rear end, lift off back shell. Drain and discard liquid from shell. If desired, scoop soft, golden crab butter and white crab fat from shell into a small bowl to eat by the spoonful with crab or to stir into a dipping sauce. If using back shell for garnish, break bony section (mouth) from front end of shell and discard. Rinse shell well and drain.

3. On the body section, pull off and discard reddish membrane that covers the center (if it hasn't come off with the back) and any loose pieces. Scoop out any remaining golden butter and add to bowl. Pull off and discard long, spongy gills from sides of body. Rinse body well with cool water.

4. Twist legs and claws from body. Using a nutcracker or wood mallet, crack the shell of each leg and claw section. With a knife, cut the body into quarters.

5. Break apart legs and claws; using your fingers, a small fork, a pick, or a crab leg tip, remove meat. Pull body sections apart and dig out pockets of meat. Discard shells. One cooked, cleaned 1 3/4- to 2-pound crab (with back shell) yields 7 1/2 to 8 ounces (1 1/3 to 1 1/2 cups) of meat; heavier crabs do not always have more meat.

Nutritional analysis per serving without marrow.

Yield: Makes 4 servings

NUTRITION PER SERVING
CALORIES 429(17% from fat); FAT 8.3g (sat 3.9g); PROTEIN 35g; CHOLESTEROL 129mg; SODIUM 449mg; FIBER 1.7g; CARBOHYDRATE 42g

Baked Eggplant and Lamb

Recipe from Sunset Magazine

Christine Datian layers Mediterranean flavors - seasoned ground lamb and slices of eggplant - then tops the works with bread crumbs and feta cheese and bakes it. The result is a simple, hearty dish.

 INGREDIENTS:

2 pounds pounds eggplant
 About 3 tablespoons olive oil
2 slices (1/2 in. thick and 4 to 5 in. long) French bread
1 pound ground lamb
1 onion (8 oz.), peeled and chopped
8 ounces sliced mushrooms
1 tablespoon minced garlic
1 1/2 cups tomato sauce
1/2 cup dry red wine
1 tablespoon prepared mustard
1 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon pepper
4 ounces ounces feta cheese, crumbled
1/2 cup chopped parsley

COOKING INSTRUCTIONS:

1. Rinse and dry eggplant; slice crosswise into 1/4-inch-thick rounds, discarding ends. Brush both sides of rounds lightly with oil and place in a single layer on two 12- by 15-inch baking sheets. Bake in a 400° regular or convection oven until browned and tender when pierced, 10 to 15 minutes.

2. Meanwhile, cut or tear bread into 1/2-inch chunks. Put in a food processor or blender and whirl into coarse crumbs; you should have 1 cup. In a 10- to 12-inch nonstick frying pan over medium-high heat, stir crumbs in 1/2 tablespoon olive oil until lightly browned and crisp, about 5 minutes. Pour from pan.

3. In the same pan over medium-high heat, stir lamb until crumbled and no longer pink, about 5 minutes. With a slotted spoon, transfer lamb to a bowl. Drain all but 1 teaspoon fat from pan. Add onion, mushrooms, and garlic and stir occasionally until onion is limp and mushrooms are browned, about 8 minutes. Add tomato sauce, wine, mustard, basil, oregano, salt, pepper, and the browned lamb. Bring to a simmer and cook, stirring often, to blend flavors, about 10 minutes.

4. Arrange half the eggplant slices in a single layer over the bottom of a shallow 2- to 3-quart baking dish; top with half the lamb mixture. Repeat layers of eggplant and lamb mixture. Sprinkle top with bread crumbs and feta cheese.

5. Bake in a 350° regular or convection oven until browned and bubbling, 20 to 25 minutes. Sprinkle with parsley. Scoop out servings with a large spoon.

Yield: Makes 8 to 10 servings

NUTRITION PER SERVING
CALORIES 228(55% from fat); FAT 14g (sat 5g); PROTEIN 12g; CHOLESTEROL 41mg; SODIUM 538mg; FIBER 2.7g; CARBOHYDRATE 15g

Seafood in Asian Broth

Recipe from Sunset Magazine

Notes: If ripe tomatoes are not available, use canned ones.

INGREDIENTS:

3 ounces (3 to 6 stalks) fresh lemon grass
1 bottle (8 oz.) clam juice
1 1/2 cups coarsely puréed soft, ripe tomatoes
1 teaspoon grated lime peel
2 tablespoons lime juice
1 tablespoon minced fresh jalapeño chili
12 (1/3 to 1/2 lb. total) shelled, deveined shrimp
6 (about 1/2 lb.) sea scallops, rinsed and halved crosswise
1 teaspoon salad oil
2 tablespoons minced fresh mint leaves
2 tablespoons minced fresh basil leaves
2 ears of corn (1 lb. total), husks and silk removed
3/4 cup paper-thin slices fennel
1 tablespoon thinly sliced fresh chives
 Asian fish sauce (nuoc mam or nam pla)

COOKING INSTRUCTIONS:

1. Trim off root and pull coarse outer leaves from lemon grass and discard. Pound lemon grass to bruise slightly. Cut stalks in half lengthwise, then crosswise into about 3-inch pieces.

2. In a 2- to 3-quart pan over high heat, combine lemon grass and clam juice and bring to boiling. Reduce heat, cover, and simmer 10 minutes.

3. Pour clam broth through a fine strainer into a bowl. Return broth to pan and discard lemon grass.

4. Stir tomatoes, lime peel, lime juice, and jalapeño into clam juice; set aside.

5. Gently mix shrimp and scallops with oil, then mix with 1 tablespoon each of minced mint and basil. Thread seafood horizontally onto thin metal skewers.

6. Lightly oil a barbecue grill over a solid bed of hot coals or gas grill on high heat (you can hold your hand at grill level only 2 to 3 seconds); lay corn on grill. Close lid on gas grill. Turn corn often until it is speckled black, about 12 minutes.

7. About 5 minutes before corn is done, lay skewered seafood on grill. Cook, turning once with a wide spatula, until shrimp are opaque but still moist-looking in center of thickest part (cut to test), 3 to 4 minutes.

8. Cut kernels from corn, and pull seafood from skewers; keep warm.

9. Over high heat, bring broth mixture to simmering. Stir in remaining minced mint and basil. Ladle broth into wide bowls. Mound corn, seafood, and fennel in each bowl. Sprinkle with chives, and season to taste with fish sauce.

Yield: Makes 4 servings

NUTRITION PER SERVING
CALORIES 159(17% from fat); FAT 3g (sat 0.4g); PROTEIN 20g; CHOLESTEROL 76mg; SODIUM 310mg; FIBER 2.7g; CARBOHYDRATE 14g

Pasta with Scallops and Lemon

Recipe from Sunset Magazine

One busy night, Robin Grant had little on hand except a lemon and some scallops. With fresh basil from her garden and some dried pasta, it became a delicious weeknight meal.

INGREDIENTS:

12 ounces dried penne pasta
1 onion (about 6 oz.), peeled and diced
3 cloves garlic, peeled and minced
2 tablespoons olive oil
1 tablespoon grated lemon peel
1/4 cup lemon juice
1 tablespoon butter
1 pound scallops (about 1 1/2 in. wide), rinsed
1/3 cup chopped fresh basil
 Salt and pepper

INSTRUCTIONS:

1. In a 5- to 6-quart pan over high heat, bring about 4 quarts water to a boil. Add penne and cook, stirring occasionally, until tender to bite, 10 to 12 minutes. Drain.

2. Meanwhile, in a 10- to 12-inch frying pan (with sides at least 2 in. tall) over medium heat, stir onion and garlic in olive oil until limp, 3 to 5 minutes.

3. Add lemon peel, lemon juice, butter, and scallops to pan with onions. Bring to a simmer and cook until scallops are opaque but still moist-looking in the center (cut to test), about 6 minutes.

4. Add pasta and basil to scallop mixture and stir until heated through. Add salt and pepper to taste. Pour into a wide, shallow bowl to serve.

Yield: Makes 4 servings

NUTRITION PER SERVING
CALORIES 524(21% from fat); FAT 12g (sat 3g); PROTEIN 31g; CHOLESTEROL 45mg; SODIUM 223mg; FIBER 3.1g; CARBOHYDRATE 72g

Balsamic-Glazed Halibut

Recipe from Sunset Magazine

INGREDIENTS:

2 tablespoons balsamic vinegar
1 teaspoon firmly packed brown sugar
1 teaspoon Dijon mustard
2 pieces halibut (each about 1 in. thick and 5 to 6 oz.)
1/2 teaspoon olive oil
Salt and pepper

COOKING INSTRUCTIONS:

1. In a bowl, mix vinegar, brown sugar, and mustard.

2. Rinse halibut and pat dry. Brush lightly all over with oil and sprinkle with salt and pepper. Heat a 10- to 12-inch nonstick frying pan over medium-high heat. Add fish and cook until browned on the bottom, about 4 minutes.

3. Turn pieces over. Spoon vinegar mixture over browned sides. Lower heat and cook until fish is opaque but still moist-looking in the center (cut to test), 4 to 5 minutes longer. Transfer to plates.

Yield: Makes 2 servings

NUTRITION PER SERVING
CALORIES 210(21% from fat); FAT 5g (sat 0.7g); PROTEIN 35g; CHOLESTEROL 54mg; SODIUM 154mg; FIBER 0.0g; CARBOHYDRATE 2.7g

Lime-Cumin Lamb Chops

A simple recipe for the grill or broiler. Loin chops are lower in fat than other cuts of lamb. Since lamb is such a rich meat, the chops really don't need to be very big.

Prep Time : 5min

Cook Time : 12min

Course : Entree

Special : Easy, Few Ingredients, Low Carb, Low Fat, Quick

INGREDIENTS:

• 1 tsp olive oil
• 2 tbsp lime juice
• 2 tsp cumin
• 4 lamb loin chops, visible fat trimmed

PREPARATION:

Preheat grill or broiler.

Blend oil, lime juice and cumin. Brush both sides of each lamb chop with lime and cumin mixture.

Place lamb chops on a broiler rack coated with nonstick cooking spray. If grilling, the rack should be sprayed before preheating.

Grill or broil (3-4 inches from heat) for 5-6 minutes each side.

Serves 4

Per Serving: Calories 123, Calories from Fat 47, Total Fat 5.3g (sat 1.8g), Cholesterol 57mg, Sodium 60mg, Carbohydrate 1.1g, Fiber 0.1g, Protein 18g

Crab and Artichoke Salad

Recipe from Sunset Magazine

Notes: Originally this salad used canned artichoke hearts and bottled French dressing - which was among the first pourable salad alternatives to mayonnaise. Substituting marinated artichoke hearts gives you an updated ready-made dressing.

INGREDIENTS:

1 cup minced celery
1/3 cup finely chopped green ripe or pimiento-stuffed olives
 About 1/3 cup mayonnaise or plain nonfat yogurt
3/4 pound shelled cooked Dungeness crab
 Salt and pepper
 Lemon juice
3 jars (6 oz. each) marinated artichoke hearts
8 to 10 large iceberg or butter lettuce leaves, rinsed and crisped
8 to 10 firm-ripe tomato slices (about 3 1/2 in. wide and 1/2 in. thick)
 Paprika

COOKING INSTRUCTIONS:

1. Mix celery, olives, and 1/3 cup mayonnaise. Gently mix in crab. Add salt, pepper, and lemon juice to taste.

2. Drain artichokes and save marinade. If artichoke hearts are whole, cut lengthwise into halves or quarters.

3. Place a lettuce leaf on each plate and lay a slice of tomato on the lettuce. Mound crab mixture equally onto tomato slices and arrange artichokes beside tomatoes. Drizzle salads lightly with artichoke marinade.

4. If desired, top crab mixture with a small dollop of mayonnaise. Dust salads lightly with paprika.

Yield: Makes 8 to 10 servings

NUTRITION PER SERVING
CALORIES 151(66% from fat); FAT 11g (sat 1.5g); PROTEIN 8.7g; CHOLESTEROL 38mg; SODIUM 521mg; FIBER 2.8g; CARBOHYDRATE 6.4g

Butterflied Garlic Shrimp

Recipe from Sunset Magazine

INGREDIENTS:

1 1/4 pounds shrimp (12 to 15 per lb.), peeled
1/2 cup lime or lemon juice
6 to 8 cloves garlic, minced
2 tablespoons melted butter or margarine
4 teaspoons hot sauce
 Salt

1. Cut almost through each shrimp down its back, from neck to tail. Pull out and discard veins. Rinse shrimp and lay open, cut sides down, pressing to flatten. Lay butterflied shrimp in a container, about 9 by 13 inches.

2. Mix lime juice, garlic, butter, and hot sauce and pour half over the shrimp. If making ahead, cover and chill shrimp and reserved sauce up to 1 hour.

3. Lay shrimp, spread open, on a grill above a solid bed of hot coals or over high heat on a gas grill (you can hold your hand at grill level only 2 to 3 seconds). Close lid on gas grill. Cook, turning once, until shrimp are pink and opaque but still moist-looking in thickest part (cut to test), 5 to 7 minutes total. Transfer to a platter as cooked.

4. Combine shrimp marinade and reserved sauce and heat until boiling. Spoon sauce over grilled shrimp and add salt to taste.

Yield: Makes 3 or 4 servings

NUTRITION PER SERVING
CALORIES 186(38% from fat); FAT 7.8g (sat 3.9g); PROTEIN 24g; CHOLESTEROL 190mg; SODIUM 365mg; FIBER 0.1g; CARBOHYDRATE 4.6g

Chilean Seabass with Thai-spiced Mashed Yams

Recipe from Sunset Magazine

Notes: Buy the curry paste in a well-stocked supermarket or Asian market.

INGREDIENTS:

1 pound yams or sweet potatoes
2 cups fat-skimmed chicken broth
1/2 teaspoon Thai red curry paste
1/2 pound Chilean seabass, cut into 4 equal pieces
2 tablespoons finely shredded fresh basil leaves
Salt

COOKING INSTRUCTIONS:

1. Peel yams and cut into 1/2-inch chunks.

2. In a 10- to 12-inch nonstick frying pan over high heat, combine yams, broth, and curry paste. Bring to a boil, then stir often until yams are tender when mashed, 10 to 15 minutes. With a slotted spoon, transfer to a bowl. Pour broth into another bowl. Wipe pan dry.

3. Meanwhile, rinse fish and pat dry. Return pan to heat and add fish. Cook until well browned on each side and opaque but still moist looking in center of thickest part (cut to test), about 10 minutes.

4. As fish cooks, mash yams with a mixer or potato masher. Add some of the reserved broth if you want softer yams. Save extra broth for other uses.

5. Spoon yams onto plates and top with fish. Scatter basil over portions and add salt to taste.

Yield: Makes 2 servings

NUTRITION PER SERVING:
CALORIES 384(7.8% from fat); FAT 3.3g (sat 0.6g); PROTEIN 32g; CHOLESTEROL 47mg; SODIUM 218mg; FIBER 8.3g; CARBOHYDRATE 55g

Crushed-Herb Lamb

Recipe from Sunset Magazine

Notes: For carving, select a leg of lamb with an exposed shank bone. It makes a great handle. Slice the meat parallel to the bone. Outside slices will be well done, and the center rare.

INSTRUCTIONS:

1 leg of lamb (5 1/2 to 5 3/4 lb.)
6 cloves garlic
2 shallots (about 1 oz. each)
 About 2 teaspoons rock salt or kosher salt
2 tablespoons dried thyme
2 tablespoons dried rosemary
2 tablespoons fresh-ground pepper
1/4 cup olive oil

COOKING INSTRUCTIONS:

1. Trim and discard fat and any transparent membrane from surface of lamb.

2. Peel garlic and shallots and cut into 1/4-inch-thick slivers. Pierce lamb all over with the tip of a small knife and insert garlic and shallots into cuts (lamb will look like a porcupine). Also tuck 2 teaspoons rock salt into cuts, spacing evenly over meat.

3. Mix thyme, rosemary, pepper, and olive oil. Pat mixture all over the lamb.

4. If cooking over charcoal briquets, ignite 60 briquets on firegrate of a barbecue with a lid. When coals are dotted with gray, about 25 minutes, push an equal number of coals to opposite sides of grate. Add 5 briquets to each mound of coals. Put a foil drip pan between coals. Set grill in place.

If using a gas barbecue, turn heat to high and close lid for at least 10 minutes. Adjust burners for indirect grilling (heat on parallel sides of grill but not in center). Set a drip pan between burners and put grill in place.

5. Put lamb on grill over drip pan, but not directly over heat. Cover barbecue; open all vents. (If cooking over charcoal, after 30 minutes add 5 more briquets to each mound of coals.) Cook until a meat thermometer inserted through thickest part of meat to bone registers 125° for rare (1 hour to 1 hour and 10 minutes), or 135° for medium-rare (about 1 hour and 10 to 30 minutes).

6. Transfer meat to a platter and let rest 10 minutes. Carve, and salt to taste.

Yield: Makes 8 or 9 servings

NUTRITION PER SERVING
CALORIES 324(47% from fat); FAT 17g (sat 4.5g); PROTEIN 38g; CHOLESTEROL 119mg; SODIUM 421mg; FIBER 0.5g; CARBOHYDRATE 3.7g

Asian-spiced Salmon with Braised Bok Choy

Recipe from Sunset Magazine

Notes: To make a blend similar to five spice, use equal parts ground cinnamon, ground cloves, ground ginger, and finely crushed anise seed.

INGREDIENTS:

1 1/2 pounds bok choy
2 teaspoons minced garlic
4 teaspoons salad oil
3/4 cup fat-skimmed chicken broth
1 1/2 pounds boned salmon fillet with skin (maximum 1 in. thick)
2 tablespoons Chinese five spice (see notes)
 Salt and pepper

COOKING INSTRUCTIONS:

1. Rinse bok choy; trim off and discard tough stem ends and any bruised parts. Cut the leafy tops crosswise into 2-inch strips; cut the stems crosswise into 1-inch pieces.

2. In a 10- to 12-inch frying pan over high heat, stir garlic in 2 teaspoons oil until sizzling, 1 to 2 minutes. Add bok choy and broth, cover, and cook until thickest stems are just tender when pierced, 4 to 5 minutes; keep warm.

3. Meanwhile, rinse salmon, pat dry, and cut into 4 equal pieces. Rub fish evenly with five spice. Pour remaining 2 teaspoons oil into a 10- to 12-inch frying pan over high heat. When oil is hot, in about 1 minute, lay salmon, skin down, in pan; cook 3 minutes. With a wide spatula, turn fish and cook until it is opaque but still moist-looking in center of thickest part (cut to test), about 3 minutes more.

4. Place salmon in wide bowls and spoon bok choy and broth equally around fish. Season to taste with salt and pepper.

Yield: Makes 4 servings

NUTRITION PER SERVING
CALORIES 394(55% from fat); FAT 24g (sat 4.3g); PROTEIN 38g; CHOLESTEROL 100mg; SODIUM 215mg; FIBER 2.3g; CARBOHYDRATE 6.7g

Braised Chicken and Artichokes

Recipe from Sunset Mazazine

Notes: Serve with mashed potatoes, pasta, soft polenta, or risotto.

8 skinned chicken thighs (1 1/2 to 1 3/4 lb. total)
1 onion (4 to 5 oz.)
1/2 pound mushrooms (1- to 1 1/2-in.-wide caps)
1 1/2 cups chicken broth
1 tablespoon balsamic vinegar
2 tablespoons tomato paste
1/2 teaspoon dried thyme
4 artichokes (about 3 1/2 in. wide)
2 tablespoons vinegar (any kind)
1/2 cup chopped parsley
 Salt and pepper

1. Trim and discard fat from thighs.

2. Chop onion. Rinse mushrooms and trim discolored stem ends.

3. Put chicken in an 11- to 12-inch nonstick frying pan over high heat. Lightly brown pieces, turning as needed, 3 to 5 minutes. Remove chicken from pan and set aside.

4. Add onion, mushrooms, and 1/2 cup broth to pan. Stir to free browned bits, cover, and cook 5 minutes, then uncover and stir often until mushrooms are lightly browned, about 5 minutes more. Remove from heat and stir in vinegar, tomato paste, thyme, and remaining broth. Then return chicken and juices to the pan.

5. Meanwhile, with a sharp knife, cut off and discard top 1/3 of each artichoke and trim discolored ends of stems. Break off and discard leaves down to the tender, pale green inner ones. Cut artichokes in quarters vertically. With knife, cut fuzzy chokes from artichoke hearts and pull out the tiny leaves with thorny tips. Immerse artichoke quarters in about 2 quarts water mixed with the 2 tablespoons vinegar (so artichokes will darken less). Swish artichokes to rinse, then drain.

6. Lay artichokes on top of chicken, cover pan, and bring to a boil over high heat. Reduce heat and simmer until chicken and artichokes are tender when pierced, about 15 minutes.

7. Sprinkle parsley over chicken mixture, then spoon onto plates and season to taste with salt and pepper.

Yield: Makes 4 servings

NUTRITION PER SERVING
CALORIES 249(22% from fat); FAT 6g (sat 1.6g); PROTEIN 31g; CHOLESTEROL 105mg; SODIUM 325mg; FIBER 7.8g; CARBOHYDRATE 20g

Flounder with Lemon and Fresh Herbs

This recipe serves: 4

INGREDIENTS:

1 tablespoon olive oil
4 flounder fillets, about 4 to 6 ounces each
saltto taste
freshly ground black pepper
flourfor dredging
1/2 cup low-sodium chicken brothor fish stock
2 tablespoons lemon juice
2 tablespoons chopped parsley
1 teaspoon chopped, fresh chives

COOKING INSTRUCTIONS:

1. Heat the olive oil in a large, nonstick skillet until hot. While the oil is heating, season the flounder with salt and pepper and dredge it in flour.

2. Sauté the flounder over high heat, about 2 minutes on each side. Transfer to a warm platter and keep warm.

3. Quickly add the chicken broth or fish stock to the pan and stir with a wooden spoon to release any caramelized bits that may be stuck to the pan. Cook until the broth has reduced by half. Add the lemon juice. Pour the sauce over the flounder, sprinkle with parsley and chives and serve.

NOTE: You may have to sauté the flounder in two batches. If so, use a clean pan for each batch. Make the sauce in one of the pans.

Serving Size: 1 fillet

NUTRITION INFORMATION:

Number of Servings: 4

Chile Colorado Fandango

Recipe From Sunset Magazine

Notes: This version of chile colorado, which combines beef and pork, is from Christine Keff, chef-owner of Flying Fish restaurant in Seattle. In late spring Keff will open another Seattle restaurant, Fandango, featuring the cuisines of Mexico and South America--head for the bar area for "street foods" like tacos. Garnish chile colorado tacos with minced cilantro, chopped onions, Mexican crema, and Lone Star pico de gallo. If cooking meat up to 3 days ahead, chill airtight; freeze to store longer.

This recipe goes with Taco Bar for a Party

INGREDIENTS:

12 dried New Mexico or California chilies (about 4 oz. total)
1 pound onions, peeled and chopped
5 cloves garlic, peeled
3 tablespoons salad oil
2 1/2 to 3 pounds beef bottom round, rinsed, dried, and cut into 1-inch chunks
1 1/2 to 2 pounds boned pork shoulder or butt, rinsed, dried, and cut into 1-inch chunks
1 tablespoon ground cumin
 About 1 teaspoon salt
 About 1/2 teaspoon pepper
3 cups dark beer

COOKING INSTRUCTIONS:

1. Discard chili stems and seeds. Rinse chilies, put in a bowl, and add 2 1/2 cups boiling water. Let stand, mixing occasionally, until chilies are limp, 8 to 10 minutes. Drain chilies, reserving 3/4 cup soaking liquid; discard remainder.

2. In a blender or food processor, whirl chilies, reserved soaking liquid, onions, and garlic until smoothly puréed.

3. Pour oil into a 5- to 6-quart pan over medium-high heat. When oil is hot, add beef and pork, 1 layer at a time; stir often until browned on all sides, 5 to 7 minutes per batch. As meat is browned, transfer with a slotted spoon to a bowl. Discard any fat in pan.

4. Return meat and accumulated juices to pan; add chili mixture, cumin, 1 teaspoon salt, 1/2 teaspoon pepper, and beer. Bring to a boil over high heat, stirring frequently. Reduce heat, cover, and simmer, stirring occasionally, until meat is very tender when pierced, 3 to 3 1/2 hours. If sauce is thinner than you like, uncover and simmer until reduced to desired consistency, 20 to 30 minutes longer. Season to taste with salt and pepper.

Nutritional analysis per 1/2 cup.

Yield: Makes 8 to 9 cups

NUTRITION PER SERVING:
CALORIES 253(60% from fat); FAT 17g (sat 5.6g); PROTEIN 18g; CHOLESTEROL 64mg; SODIUM 173mg; FIBER 1.7g; CARBOHYDRATE 6.5g 

Bainbridge Island Vineyards Greek Garlic Chicken  (One of my personal favorites)

Recipe from Sunset Magazine

Vineyard co-owner Jo Ann Bentryn uses considerably more salt to give the sauce the quality she likes. But Sunset's taste panel preferred less; you can always add more when serving. For speed, buy peeled or minced garlic; or with the flat side of a knife, lightly smash cloves and pull off skin.

INGREDIENTS:

8 chicken legs (thighs and drumsticks attached; about 5 lb. total)
2/3 cup minced garlic (about 3 heads) (I add more)
1/2 cup lemon juice
1/4 cup olive oil
2 1/2 tablespoons dried oregano
2 tablespoons coarse-ground pepper
1 to 2 tablespoons salt
1/4 cup chopped parsley
 Parsley sprigs

COOKING INSTRUCTIONS:

1. Rinse chicken, pat dry, and pull off and discard lumps of fat. Put legs in a rimmed 12- by 17-inch pan.

2. In a bowl, mix minced garlic, lemon juice, olive oil, oregano, pepper, and salt. Smear garlic mixture evenly over chicken, then arrange legs, cut side down, in a single layer.

3. Bake in a 375° oven until skin is well browned, about 1 1/2 hours (1 1/4 hours in a convection oven). After 45 minutes, baste chicken with pan juices every 10 to 15 minutes.

4. Transfer chicken to a warm platter. Skim and discard fat from drippings. Add 1/2 cup boiling water to pan, stir to loosen browned bits, and pour sauce into a bowl.

5. Scatter chopped parsley over chicken; garnish with parsley sprigs. Add sauce to taste.

Yield: 8 servings

NUTRITION PER SERVING
CALORIES 419(56% from fat); FAT 26g (sat 6.1g); PROTEIN 38g; CHOLESTEROL 129mg; SODIUM 420mg; FIBER 0.8g; CARBOHYDRATE 7.5g

Smoked Chicken and Black Bean Soup

This recipe serves: 8

INGREDIENTS:

2 cups dried black turtle beans, soaked
1 strip bacon, diced
1 cup diced onion
1/2 cup diced celery
1/2 cup diced green pepper
1 tablespoon minced jalapeño chili pepper
freshly ground black pepper
1 clove garlic, minced
1 bay leaf
2 tablespoons finely chopped cilantrostems
6 cups low-sodium canned chicken or vegetable broth
saltto taste
2 whole boneless smoked chicken breasts, grilled
1 tablespoon chopped cilantroleaves

COOKING INSTRUCTIONS:

1. Drain the beans and set aside.

2. Cook the bacon in a 4-quart pot over low-medium heat for 2 to 3 minutes. Add the onion, celery, green pepper and jalapeño pepper, season lightly with black pepper and cook until the vegetables begin to soften, about 5 minutes. Add the garlic and cook for 1 more minute.

3. Add the bay leaf, cilantro stems, beans and broth and bring to a boil quickly over high heat.

4. Lower the heat and simmer until the beans are completely tender, about 30 to 40 minutes.

5. Remove and discard the bay leaf, puree half of the soup in a blender and then add it to the rest of the soup. Season with salt and pepper and keep warm.

6. Remove and discard the skin and fat from the chicken breasts. Cut the meat into 1/2" cubes.

7. Divide the chicken among the soup bowls, mounding it in the center, and ladle the soup around it. Garnish with chopped cilantro.

NOTE: Do not add salt until the beans are fully cooked because salt will prevent them from becoming tender.

Serving Size: about 1 cup

NUTRITION INFORMATION:

Number of Servings: 8

Asian Dumpling Soup

Recipe from Sunset Magazine

INGREDIENTS:

1 can (49 oz.) low-sodium chicken broth
3 tablespoons minced fresh ginger
2 cloves minced garlic
2 tablespoons seasoned rice vinegar
1 tablespoon soy sauce
1 pound frozen potstickers or won tons
1/2 cup sliced green onion
 Asian (toasted) sesame oil

COOKING INSTRUCTIONS:

In a 5- to 6-quart pan, add chicken broth, ginger, garlic, rice vinegar, and soy sauce. Bring to a boil over high heat. Add potstickers or won tons and simmer, uncovered, until hot in center (cut to test), 6 to 8 minutes. Add sliced green onion. Serve in bowls and add Asian (toasted) sesame oil to taste.

Yield: Makes about 8 cups; 4 servings

NUTRITION PER SERVING
CALORIES 395(9.4% from fat); FAT 4.1g (sat 1.5g); PROTEIN 16g; CHOLESTEROL 16mg; SODIUM 1221mg; FIBER 2.7g; CARBOHYDRATE 72g

Asparagus and Shrimp Stir-fry with Noodles

Recipe from Sunset Magazine

INGREDIENTS:

3/4 pound (41 to 50 per lb.) frozen shelled, deveined shrimp
3/4 pound asparagus
8 to 9 ounces fresh linguine
1 tablespoon olive oil
2 cloves garlic, peeled and pressed
1 cup chopped tomatoes
3/4 cup chopped fresh cilantro
About 1/2 cup fat-skimmed chicken or vegetable broth
Salt and pepper

COOKING INSTRUCTIONS:

1. Place shrimp in a colander; rinse frequently with cold water until thawed, about 5 minutes. In a covered 5- to 6-quart nonstick pan over high heat, bring 2 1/2 to 3 quarts water to a boil.

2. Break off and discard tough stem ends from asparagus. Rinse asparagus and cut diagonally into 1 1/4-inch lengths.

3. Add linguine and shrimp to boiling water; cook, uncovered, until pasta is barely tender to bite and shrimp are opaque but still moist-looking in center of thickest part (cut to test), 2 to 3 minutes. Wash colander and pour pasta and shrimp into it; rinse with hot water and drain.

4. Rinse pan and return to high heat. When dry, add oil, garlic, and asparagus. Stir often until garlic begins to brown, about 2 minutes. Add tomatoes, cilantro, and 1/2 cup broth; bring to a boil, then reduce heat to medium.

5. Pour shrimp mixture into pan. Mix until pasta is hot, 1 to 2 minutes. For a moister dish, add 2 to 4 more tablespoons broth. Pour into a wide bowl. Add salt and pepper to taste.

Yield: Makes 3 servings

NUTRITION PER SERVING:
CALORIES 420(18% from fat); FAT 8.6g (sat 1.3g); PROTEIN 36g; CHOLESTEROL 228mg; SODIUM 209mg; FIBER 3.5g; CARBOHYDRATE 49g

Arizona Tortilla Soup

Recipe from Sunset Magazine 

Notes: This soup comes from Donna Nordin, chef-owner of Café Terra Cotta in Tucson and Scottsdale, Arizona. Make the salsa while the soup boils.

INGREDIENTS:

4 corn tortillas (6 to 7 in.)
3 tablespoons salad oil
1 onion (4 to 5 oz.), peeled and finely chopped
1 teaspoon minced or pressed garlic
1 dried bay leaf
1/2 teaspoon dried oregano
1/2 teaspoon black peppercorns
1/2 teaspoon hot chili flakes
8 cups fat-skimmed chicken broth
 Salsa fresca
1 ripe or firm-ripe avocado (about 8 oz.)
1 lime (about 3 oz.)
3/4 cup shredded jack cheese
Salt and pepper

COOKING INSTRUCTIONS:

1. Stack tortillas and cut into 1-inch-wide strips. Pour oil into a 5- to 6-quart pan over high heat. When oil is hot, add tortilla strips and stir often until crisp and lightly browned, 2 to 3 minutes. Remove from heat and, with a slotted spoon, transfer tortilla strips to towels to drain.

2. Add onion and garlic to pan. Stir often over medium-high heat until onion is limp, 3 to 4 minutes. Add bay leaf, oregano, peppercorns, chili flakes, and broth. Bring to a boil over high heat and boil until reduced to about 6 cups, 20 to 25 minutes.

3. Meanwhile, whirl half the salsa fresca in a blender until coarsely puréed. Pit, peel, and thinly slice the avocado. Rinse lime and cut crosswise into thin slices; discard ends.

4. In wide soup bowls (at least 1 1/2-cup size), arrange equal portions of tortilla strips, remaining salsa, avocado slices, lime slices, and jack cheese.

5. Pour puréed salsa into hot soup, season to taste with salt and pepper, and ladle equally around tortilla strips and garnishes in bowls.

Yield: Makes 6 servings

NUTRITION PER SERVING:
CALORIES 274(53% from fat); FAT 16g (sat 4.1g); PROTEIN 17g; CHOLESTEROL 15mg; SODIUM 215mg; FIBER 2.8g; CARBOHYDRATE 18g