Tsukune (Japanese Chicken Meatballs)

1 tablespoon dark sesame oil
4 ounces sliced shiitake mushroom caps
1 1/2 tablespoons minced peeled fresh ginger, divided
1 1/2 tablespoons minced garlic, divided
2 tablespoons dry sherry
2 teaspoons red miso (soybean paste)
1 1/2 pounds ground chicken
1/2 cup panko (Japanese breadcrumbs)
2 teaspoons cornstarch
1/2 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
2 green onions, thinly sliced
1 large egg white
3 tablespoons mirin (sweet rice wine)
3 tablespoons lower-sodium soy sauce
1 tablespoon dark brown sugar
2 teaspoons sherry vinegar
1 tablespoon lime juice
2 teaspoons grated peeled fresh ginger
1 serrano chile, thinly sliced
Remaining ingredients:
Cooking spray
1 tablespoon toasted sesame seeds

To prepare meatballs, heat a small skillet over medium-high heat. Add oil to pan; swirl to coat. Add mushrooms, 1 tablespoon minced ginger, and 1 tablespoon garlic; sauté 2 minutes. Add sherry; cook 3 minutes or until liquid evaporates and mushrooms are tender. Remove from heat; cool. Place mushroom mixture and miso in a mini chopper; pulse 10 times or until very finely chopped.

Combine mushroom mixture, remaining 1 1/2 teaspoons minced ginger, remaining 1 1/2 teaspoons garlic, chicken, and next 6 ingredients (through egg white) in a bowl. Shape mixture into 36 (1-inch) meatballs. Thread 3 meatballs onto each of 12 (6-inch) flat bamboo skewers. Chill for 30 minutes.

To prepare sauce, combine mirin, soy sauce, sugar, and vinegar in a small saucepan. Bring to a boil; cook 3 minutes or until slightly thickened. Remove from heat; cool slightly. Stir in juice, 2 teaspoons grated ginger, and serrano. Reserve 2 tablespoons sauce.

Heat a grill pan over medium heat. Coat pan with cooking spray. Place 6 skewers in pan; cook 9 minutes, turning to brown on all sides. Remove from pan; brush half of sauce over meatballs. Repeat procedure with remaining 6 skewers and sauce. Sprinkle with sesame seeds; serve with reserved 2 tablespoons sauce.

Serves 6

Amount per serving
Calories: 265
Fat: 12.7g
Saturated fat: 3.1g
Monounsaturated fat: 5.4g
Polyunsaturated fat: 3.2g
Protein: 22.9g
Carbohydrate: 12.8g
Fiber: 1g
Cholesterol: 98mg
Iron: 1.6mg
Sodium: 524mg
Calcium: 35mg

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Spicy Chicken Shawarma

2 tablespoons finely chopped fresh parsley
1/2 teaspoon salt
1/2 teaspoon crushed red pepper
1/4 teaspoon ground ginger
1/4 teaspoon ground cumin
1/8 teaspoon ground coriander
5 tablespoons plain low-fat Greek-style yogurt, divided
2 tablespoons fresh lemon juice, divided
3 garlic cloves, minced and divided
1 pound skinless, boneless chicken breast halves, thinly sliced
2 tablespoons extra-virgin olive oil
1 tablespoon tahini
4 (6-inch) pitas, halved
1/2 cup chopped cucumber
1/2 cup chopped plum tomato
1/4 cup prechopped red onion

Combine first 6 ingredients in a large bowl; stir in 1 tablespoon yogurt, 1 tablespoon juice, and 2 garlic cloves. Add chicken; toss to coat. Heat oil in a large nonstick skillet over medium-high heat. Add chicken mixture to pan; sauté 6 minutes or until browned and done, stirring frequently.

While chicken cooks, combine remaining 1/4 cup yogurt, remaining 1 tablespoon lemon juice, remaining 1 garlic clove, and tahini, stirring well. Spread 1 1/2 teaspoons tahini mixture inside each pita half; divide chicken evenly among pita halves. Fill each pita half with 1 tablespoon cucumber, 1 tablespoon tomato, and 1 1/2 teaspoons onion.

Serves 4

Calories: 402
Fat: 10.7g
Saturated fat: 1.9g
Monounsaturated fat: 6g
Polyunsaturated fat: 2g
Protein: 36.4g
Carbohydrate: 40g
Fiber: 2.1g
Cholesterol: 67mg
Iron: 4.1mg
Sodium: 541mg
Calcium: 93mg

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Chicken and Vegetable Stir Fry

1 (3 1/2-ounce) bag boil-in-bag long-grain rice
2 teaspoons dark sesame oil
12 ounces skinless, boneless chicken breast, cut into 1/4-inch-thick strips
3 cups thinly sliced napa (Chinese) cabbage
1 cup sugar snap peas, trimmed and halved diagonally
1 large red bell pepper, thinly sliced
3 tablespoons lower-sodium soy sauce
2 tablespoons hoisin sauce
1 teaspoon cornstarch
1 teaspoon rice vinegar
2 green onions, cut diagonally into 1/2-inch pieces

Prepare rice according to package directions, omitting salt and fat.

Heat a large skillet over medium-high heat. Add oil; swirl to coat. Add chicken; cook 2 minutes on each side or until done. Add cabbage, peas, and bell pepper. Cook 2 minutes or until crisp-tender, stirring occasionally. Combine soy sauce and next 3 ingredients in a small bowl; stir with a whisk. Add soy sauce mixture to pan; cook 1 minute, stirring gently to coat. Serve with rice. Sprinkle with onions.

Vary the veggies to your family’s tastes—sliced carrots or snow peas would be good substitutions.

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Stuffed Mushrooms

20 medium (about 1 pound) white mushrooms
1 tablespoon(s) unsalted butter
2 tablespoon(s) olive oil
1/2 small onion, finely chopped
1/2 small green pepper, finely diced
Black pepper
1 clove(s) garlic, finely chopped
1 can(s) (6-ounce) minced clams
2 tablespoon(s) fresh lemon juice
1/4 cup(s) chopped fresh flat-leaf parsley
3/4 cup(s) bread crumbs
1/4 cup(s) grated Parmesan
1/4 cup(s) coarsely grated mozzarella

Heat oven to 350 degrees F. Separate the stems from the mushroom caps. Finely chop the stems.

Heat the butter and 1 tablespoon oil in a large skillet over medium heat. Add the onion, green pepper, and black pepper and cook, covered, stirring occasionally, for 4 minutes.

Add the mushroom stems and garlic and cook, stirring, until tender, 2 to 3 minutes. Stir in the clams and cook for 1 minute. Remove from the heat and let cool for 5 minutes. Stir in the lemon juice, then the parsley, bread crumbs, and cheeses.

On a large rimmed baking sheet, toss the mushrooms in the remaining tablespoon oil and arrange stem-side up. Divide the bread crumb mixture among the caps (about 1 heaping tablespoon each) and bake until the mushrooms are golden brown and tender, 20 to 25 minutes.

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Sour Cream and Onion Dip

1 teaspoon canola oil
2 cups finely chopped sweet yellow onion (about 1 onion)
1 tablespoon minced fresh garlic
1/4 teaspoon salt, divided
1 cup reduced-fat sour cream
1/2 cup canola mayonnaise
2 tablespoons minced fresh chives, divided
1/4 teaspoon ground white pepper

Heat a small skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion, garlic, and 1/8 teaspoon salt; cook 4 minutes, stirring frequently. Reduce heat to medium-low; cook 6 minutes, stirring frequently. Cool onion mixture slightly.

Combine sour cream, mayonnaise, 1 1/2 tablespoons chives, pepper, and remaining 1/8 teaspoon salt in a large bowl. Add onion mixture; stir well. Top with remaining 1 1/2 teaspoons chives.

Serving size 2 tablespoons

Calories: 67
Fat: 5.3g
Saturated fat: 1.5g
Monounsaturated fat: 2.5g
Polyunsaturated fat: 1.1g
Protein: 1g
Carbohydrate: 3.6g
Fiber: 0.5g
Cholesterol: 8mg
Iron: 0.1mg
Sodium: 139mg
Calcium: 29mg

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Michael Symon’s Grilled Salmon and Zucchini Salad

4 (6-ounce) salmon fillets
3 tablespoons extra-virgin olive oil, divided
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 lemon
3 cups thinly sliced zucchini (about 2 small)
1/4 cup chopped fresh dill
1/4 cup sliced almonds, toasted

Preheat grill or grill pan to high heat.

Drizzle fillets with 1 tablespoon oil. Sprinkle fillets evenly with 3/8 teaspoon salt and 1/4 teaspoon pepper. Arrange fillets on grill rack or grill pan; grill 5 minutes or until desired degree of doneness, turning once.

Grate lemon rind to equal 1 1/2 teaspoons; squeeze juice to equal 2 tablespoons. Combine rind, juice, remaining 2 tablespoons oil, remaining 3/8 teaspoon salt, remaining 1/4 teaspoon pepper, zucchini, and dill in a bowl; toss gently to coat. Place 1 fillet on each of 4 plates. Top each serving with about 2/3 cup salad; sprinkle each serving with 1 tablespoon almonds.

Serves 4

Amount per serving
Calories: 379
Fat: 22.7g
Saturated fat: 3g
Monounsaturated fat: 11.2g
Polyunsaturated fat: 4g
Protein: 38.2g
Carbohydrate: 4.8g
Fiber: 1.6g
Cholesterol: 89mg
Iron: 1.4mg
Sodium: 461mg
Calcium: 50mg

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Gazpacho with Lemon-Garlic Shrimp

1 (10-ounce) container grape tomatoes, divided
1 1/2 cups sliced English cucumber, divided
1 cup diced red bell pepper, divided
3/4 cup diced Vidalia or other sweet onion, divided
3 tablespoons extra-virgin olive oil, divided
2 tablespoons sherry vinegar
5/8 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
3 garlic cloves
1 (28-ounce) can San Marzano tomatoes, drained
1 tablespoon fresh lemon juice
1 teaspoon minced fresh garlic
20 medium shrimp, peeled and deveined (about 8 ounces)

Cut 8 grape tomatoes into quarters. Combine quartered tomatoes, 1/4 cup cucumber, 1/4 cup bell pepper, and 1/4 cup onion in a small bowl; set aside.

Combine remaining grape tomatoes, remaining 1 1/4 cups cucumber, remaining 3/4 cup bell pepper, remaining 1/2 cup onion, 2 tablespoons oil, vinegar, 1/2 teaspoon salt, 1/4 teaspoon pepper, garlic cloves, and canned tomatoes in a food processor; pulse until almost smooth or until desired consistency. Refrigerate 25 minutes.

Combine remaining 1 tablespoon oil, juice, minced garlic, remaining 1/4 teaspoon pepper, remaining 1/8 teaspoon salt, and shrimp in a medium bowl. Heat a large nonstick skillet over medium-high heat. Add shrimp mixture to pan; cook 3 minutes or until done, stirring occasionally.

Place about 1 cup soup into each of 4 bowls. Top each serving with 5 shrimp and 1/4 cup cucumber mixture.

Serves 4

Amount per serving
Calories: 215
Fat: 11.1g
Saturated fat: 1.5g
Monounsaturated fat: 7.8g
Polyunsaturated fat: 1.3g
Protein: 10.9g
Carbohydrate: 18.7g
Fiber: 4.8g
Cholesterol: 71mg
Iron: 1.9mg
Sodium: 587mg
Calcium: 111mg

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