2-1/2 pounds large fresh shrimp, peeled and deveined
1/2 cup fresh lemon juice
1/3 cup reduced-calorie Italian salad dressing
1/4 cup water
1/4 cup light soy sauce
3 tablespoons fresh parsley, minced
3 tablespoons onion, minced
1 clove garlic, crushed
1/2 teaspoon pepper, freshly ground
Arrange shrimp in a large shallow dish. Combine lemon juice, salad dressing, water, soy sauce, parsley, onion, garlic, and pepper in a jar, then cover tightly. Shake jar vigorously. Pour mixture over shrimp, cover, and marinate for 4 hours. Drain, reserving marinade. Thread shrimp onto skewers. Preheat broiler or grill. Arrange skewers on broiler pan or grill and cook 5 to 6 inches from medium heat source for 3 to 4 minutes on each side, basting frequently with reserved marinade. Makes 6 servings.
Approx. per serving: 176 calories; 3 grams of fat
2 pounds fresh medium shrimp
2 tablespoons corn oil margarine
1/2 cup dry white wine
2 tablespoons fresh lemon juice
1 tablespoon fresh parsley, minced
1 teaspoon garlic, minced
1/2 teaspoon Dijon mustard
1/4 teaspoon salt (optional)
Hot cooked brown rice
Parmesan cheese, freshly grated
Fresh parsley for garnish
Peel and devein shrimp, then pat dry with paper towels. Melt margarine in a heavy skillet over low heat. Add shrimp and sauté for 5 minutes or until pink. Warm a baking dish in oven, then place shrimp in dish to keep warm. Add wine, lemon juice, parsley, garlic, mustard, and salt to skillet and cook for 3 minutes. Place shrimp into skillet and heat just to serving temperature. Do not overcook. Serve over brown rice. Garnish with Parmesan cheese and fresh parsley. Makes 4 to 6 servings.
Approx. per serving: 227 calories; 6 grams of fat
Fans of baseball will remember where they were on April 8, 1974 – the night Atlanta Braves’ Hank Aaron broke Babe Ruth’s home run record with number 715. Hank still holds more major league batting records than any other player in the game’s history, including most home runs lifetime – 755, and most runs batted in lifetime – 2,297. He was inducted into the Baseball Hall of Fame in 1982. Today, Hank serves as Senior Vice President of Atlanta National League Baseball Club and with his wife Billye, he is founder of the Hank Aaron Chasing the Dream Foundation.
2 pounds medium shrimp, peeled and deveined
1-1/2 tablespoons corn oil margarine
2 cloves garlic, halved
3 tablespoons fresh lemon juice
1 tablespoon Worcestershire sauce
1/2 teaspoon salt (optional)
3 drops hot pepper sauce
Coarsely ground pepper to taste
3 tablespoons fresh parsley, chopped
Arrange shrimp in a single layer in a 10 x 15-inch baking pan. Melt margarine in a small saucepan over low heat. Add garlic and sauté for several minutes. Remove and discard garlic. Add lemon juice, Worcestershire sauce, salt, hot pepper sauce, and pepper and mix well. Pour mixture over shrimp. Preheat broiler. Broil 4 inches from heat source for 8 to 10 minutes, basting once. Sprinkle with parsley. Makes 6 servings.
Approx. per serving: 206 calories; 5 grams of fat
2 pounds fresh shrimp, peeled and deveined
1 tablespoon olive oil
1/2 cup onion, minced
1/2 cup green pepper, chopped
2 cloves garlic, minced
1 20-ounce can tomatoes
1 8-ounce can tomato sauce
1/2 cup red wine
1/2 teaspoon salt (optional)
1/2 teaspoon allspice
1/2 teaspoon fresh thyme or 1/4 teaspoon dried thyme
1/4 teaspoon black pepper
1 bay leaf, crumbled
Dash of cayenne pepper
In a large saucepan, combine shrimp and boiling water to cover. Simmer for 3 minutes or until shrimp turn pink, then drain. Heat olive oil over medium heat in a skillet. Add onion, green pepper, and garlic and sauté until onion is tender. Add tomatoes, tomato sauce, wine, salt, allspice, thyme, black pepper, bay leaf, and cayenne pepper, and mix well. Simmer for 20 minutes. Add shrimp and heat to serving temperature. Makes 6 servings.
Approx. per serving: 250 calories; 4 grams of fat
1 pound uncooked shrimp, peeled and deveined
1 tablespoon corn oil
1 small onion, chopped
4 cloves garlic, minced
1 teaspoon fresh ginger root, grated
1 cup fresh or frozen peas
6 Chinese dried black mushrooms, soaked for 30 minutes and sliced, or fresh mushrooms, sliced
1/2 cup chicken broth, either homemade or canned
2 tablespoons light soy sauce
2 tablespoons water
1 tablespoon cornstarch
Heat oil in a wok over high heat. Add onion, garlic, and ginger root and stir-fry for 2 minutes. Add peas and mushrooms and continue to stir-fry for 5 more minutes. Add shrimp and stir-fry until shrimp turn pink. Combine broth, soy sauce, water, and cornstarch in a small bowl. Add to wok and cook until sauce comes to a boil and thickens, stirring constantly. Serve immediately. Makes 4 to 6 servings.
Approx. per serving: 202 calories; 5 grams of fat
Lyn Vaughn is a former CNN Headline News anchor, working on-air for CNN for over 13 years. She began her career on the radio in New York and worked in radio and television in Boston before moving to Atlanta as a local news anchor. Lyn was twice named Outstanding TV Newsjournalist of the Year by the National Association of Media Women. Lyn is also busy on the lecture circuit and especially enjoys addressing student groups. In 1995 she had an academic scholarship named in her honor at College of St. Rose in Albany, NY.
1 cup onion, chopped
1 cup green bell pepper, cored, seeded, and chopped
1 cup celery, chopped
1/4 cup butter or olive oil
2 cloves of garlic, finely minced
1/4 cup all-purpose flour
1 teaspoon salt
Pepper to taste
1 bay leaf
2 cups canned tomatoes with liquid, diced
1-1/2 pounds shrimp, cleaned and deveined
Hot cooked rice
In a saucepan over medium heat, sauté onion, green pepper, celery, and garlic in butter or oil until tender. Blend in flour and stir until browned. Add salt, pepper, and bay leaf. Stir in tomatoes and liquid until thick. Lower heat, add shrimp, and simmer half-covered for 10 minutes until shrimp are done, but not overcooked. Serve with rice. Makes 6 to 8 servings.
Approx. per serving: 443 calories; 9 grams fat
1 tablespoon corn oil margarine,
1 pound sole fillets
2 fresh nectarines, pitted and thinly sliced
2 tablespoons fresh lemon juice
2 tablespoons fresh parsley
Melt margarine in a large skillet over medium heat. Cook fillets for 2 to 3 minutes on each side or until brown. Remove fillets and place on a warm platter. Add nectarines and lemon juice to skillet and heat to serving temperature. Spoon over fillets. Sprinkle with parsley. Makes 2 to 3 servings.
Approx. per serving: 241 calories; 8 grams of fat
4 sole fillets (4 ounces each)
1 small zucchini, julienned
1 medium carrot, julienned
2 green onions
1/2 teaspoon salt (optional)
1 cup water
2 teaspoons cornstarch
1/4 cup low-fat plain yogurt
1/2 teaspoon fresh dill or 1/4 teaspoon dried dillweed
Nonfat cooking spray
Preheat oven to 400°. Arrange sole in a shallow baking dish that has been sprayed with nonfat cooking spray and bake for 10 minutes or until fish flakes easily. Cut vegetables into strips. Spray a large skillet with vegetable cooking spray. Add vegetables and salt, then stir-fry over medium-high heat for 2 minutes. Add water, cover, and simmer for 5 minutes. Remove vegetables with a slotted spoon. In a small bowl, dissolve cornstarch in 1 tablespoon of cold water. Stir into skillet juices. Cook until thickened, stirring constantly. Blend yogurt and dill in a small bowl. Layer half the yogurt mixture, sole and vegetables onto a serving platter. Blend remaining yogurt mixture into fish pan juices. Pour mixture into a sauce boat and serve over fillets. Makes 4 servings.
Approx. per serving: 107 calories; 2 grams of fat
6 4-ounce sole fillets
1 teaspoon corn oil margarine
3 tablespoons shallots, minced
3 tomatoes, peeled and chopped or 2 cups canned tomatoes
4 fresh basil leaves
Salt and pepper to taste
Nonfat cooking spray
Heat margarine in a heavy saucepan over medium heat. Add shallots and cook for 2 minutes. Add tomatoes, bring to a boil, then add basil, and salt and pepper. Simmer for 10 minutes or until thickened. Preheat oven to 500°. Pour sauce into a blender and process until smooth, then strain. Keep sauce warm. Lightly brush a baking sheet with oil. Arrange fillets in a single layer on baking sheet and sprinkle with salt and pepper. Place baking sheet onto lowest oven rack and bake for 2 to 3 minutes, or just until fish is opaque and flakes easily. Heat a serving plate in a warm oven, then spoon sauce on hot plate. Arrange fillets in sauce. Makes 6 servings.
Approx. per serving: 140 calories; 2 grams of fat
1 tablespoon corn oil margarine
1-1/2 cups fresh mushrooms, thickly sliced
1 clove garlic, minced
3 tomatoes, seeded and cut into chunks
1 teaspoon fresh basil or 1/2 teaspoon dried basil
2 pinches of fresh thyme or 1 pinch of dried thyme
1 pound sole fillets
1 14-ounce can artichoke hearts, drained and halved
Salt and pepper to taste
Sauté mushrooms in melted margarine over medium-high heat. Add garlic, tomatoes, basil, and thyme and turn down heat. Add artichokes and sole and simmer covered for 3 minutes. Remove cover and cook 5 minutes more. Add seasonings and serve. Makes 4 servings.
Approx. per serving: 197 calories; 4 grams of fat
1 pound sole fillets
2 tablespoons butter, melted
2 tablespoons fresh parsley, chopped
1 tablespoon lemon juice
Salt and pepper to taste
Nonfat cooking spray
Preheat oven to 450°. Place fillets in a single layer into a lightly-oiled baking dish. Season with salt and pepper. Combine butter, parsley, and lemon juice in a small bowl and drizzle over fish. Bake uncovered until fish is opaque and flakes easily. Makes 4 servings.
Approx. per serving: 155 calories; 7 grams of fat
6 swordfish steaks (5-1/3 ounces each)
2 tablespoons fresh lime juice
2 tablespoons scallion, minced
1-1/2 tablespoons light soy sauce
1 tablespoon corn oil or safflower oil
1-1/2 teaspoons Dijon mustard
1 teaspoon lime rind, grated
1 clove garlic, peeled and minced
1/4 teaspoon pepper, freshly ground
1 scallion, cut into julienne strips
Lime rind (zest), cut into julienne strips
Place swordfish steaks into a glass dish. In a small bowl, combine next 8 ingredients and mix well. Pour mixture over swordfish. Cover and marinate in refrigerator for 2 to 4 hours. Preheat broiler or grill. Place swordfish onto a broiler pan or grill and cook for 4 to 5 minutes on each side or until fish flakes easily. Serve with pan juices or heated marinade. Garnish with scallions and lime zest. Makes 6 servings.
Approx. per serving: 273 calories; 11 grams of fat
4 4-ounce salmon steaks
1 tablespoon corn oil margarine
1 small onion, finely chopped
3 cups zucchini, shredded
1 cup carrot, shredded
1/4 cup parsley, minced
1 to 2 tablespoons fresh basil or tarragon, minced, or 1/2 to 1 teaspoon dried basil or tarragon
1 teaspoon fresh lime juice Salt and pepper to taste
Preheat oven to 350°. Melt margarine in a skillet over medium heat. Add onion and sauté until tender. Add zucchini, carrot, parsley, and basil, mixing lightly. Place vegetable mixture into a lightly greased 10 x 10-inch baking dish. Coat salmon steaks with lime juice. Arrange over vegetable mixture, then sprinkle with salt and pepper. Cover and bake for 30 minutes. Uncover and bake for 10 minutes longer or until fish flakes easily. Makes 4 servings.
Approx. per serving: 241 calories; 9 grams of fat
1 medium green bell pepper, chopped
1 medium onion, chopped
1 cup celery, chopped
1/2 pound fresh crab meat
1/2 pound fresh shrimp, cooked
1/8 teaspoon pepper
1 teaspoon Worcestershire sauce
1 cup fat-free mayonnaise
1 cup bread crumbs
Dash of paprika
Nonfat cooking spray
Preheat oven to 350°. Combine green pepper, onion, celery, crab meat, shrimp, pepper, Worcestershire sauce, and mayonnaise in a large bowl and mix well. Spray a 3-quart casserole dish with nonfat cooking spray and spoon in mixture. Spread bread crumbs over top, sprinkle with paprika, and bake for 30 minutes. Makes 4 servings.
Approx. per serving: 282 calories; 3 grams of fat
4 boneless fish fillets (snapper, grouper, catfish, etc.)
1 large onion, finely chopped
2 medium tomatoes, finely chopped
1 bell pepper, sliced
1 small can mushrooms, chopped
2 tablespoons margarine, melted
Salt and pepper to taste
4 ounces mozzarella cheese, shredded
4 ounces reduced-fat sharp cheddar cheese, shredded
Preheat oven to 350°. Wash fillets, pat dry, and place on a baking dish. Salt and pepper lightly, then place onion, tomatoes, pepper, and mushrooms on top of fillets. Pour melted margarine over fillets and bake for 10 minutes, then broil for 5 minutes. Remove fillets from oven, sprinkle cheeses over top, and return to broiler to melt cheese. Serve immediately. Makes 4 servings.
Approx. per serving: 425 calories; 16 grams of fat
1 pound white lump crabmeat
1 pound shrimp, peeled
1 pound crawfish, peeled
1/4 cup margarine
1 cup celery, chopped
1 cup green onion, chopped
2 cans low-fat cream of mushroom soup
1 cup Italian bread crumbs
6 ounces reduced-fat sharp cheddar cheese, grated
4 ounces Romano cheese, grated
2 tablespoons Worcestershire sauce
Salt and pepper to taste
In a large pot, boil shrimp and crawfish over medium-high heat, then drain and peel. Melt margarine in a large saucepan over medium heat. Add celery and onions and sauté until soft. Add cheddar and Romano cheeses slowly, then add mushroom soup and bread crumbs. If mixture is too thick, add 1/2 cup of water or fat-free milk. Fold in seafood, Worcestershire sauce, and salt and pepper to taste. For a creamier texture, add 1/2 cup of low-fat sour cream. Preheat oven to 400°. Pour mixture into baking dish and bake for 30 minutes. Makes 12 to 15 servings.
Approx. per serving: 210 calories; 8 grams of fat
Best known for portraying Cliff on Cheers, John Ratzenberger’s activities and interests take him far beyond acting. As president of his own production company, Fiddlers Bay Entertainment, John is involved in the creation, development, acquisition, and production of a variety of projects. He’s been featured in movies, One Night Stand and Under Pressure and as a voice over in the animated movies A Bug’s Life and Toy Story. John is also an environmentalist, founding Eco-Pac Industries in 1989, which creates environmentally safe products.
3 cloves garlic, finely chopped
1 medium onion, finely chopped
1/4 cup parsley, chopped
1 teaspoon fresh basil or 1/2 teaspoon dried basil
1 teaspoon dry mustard
1 teaspoon salt
1/2 cup olive oil or peanut oil
Juice of 1 lemon
2 pounds jumbo shrimp, peeled and deveined
Combine garlic, onion, parsley, basil, dry mustard, salt, oil, and lemon juice in a large bowl, mixing well. Add shrimp and marinate at room temperature for several hours. Preheat broiler or grill. Broil shrimp in oven or over charcoal for 4-5 minutes, turning once. Makes 6 to 8 servings.
Approx. per serving: 142 calories; 5 grams of fat
1 (1-1/2-pound) red snapper, dressed and with head intact
1 1/4 cups Chablis or other dry white wine
1/2 to 1 cup water
1 lemon, sliced
6 sprigs fresh parsley
1/2 teaspoon salt (optional)
4 peppercorns
2 bay leaves
Combine wine, water, lemon slices, parsley, salt, peppercorns, and bay leaves in a fish poacher or large skillet. Bring to a boil over medium-high heat, then add snapper. Cover, reduce heat, and simmer for 20 minutes or until fish flakes easily. Remove snapper carefully and place on a serving plate. Garnish with additional lemon slices. Makes 3 servings.
Approx. per serving: 158 calories; 2 grams of fat
8 8-ounce red snapper fillets, skins removed
2 tablespoons corn oil margarine, melted
3 tomatoes, peeled, seeded, and cut into 1/2-inch cubes
8 large fresh mushrooms, sliced
3/4 teaspoon salt (optional)
1/2 teaspoon freshly ground pepper
2 leeks, white and tender green part only, cut into 2-inch julienne strips
3/4 cup fresh parsley leaves, loosely packed
Preheat oven to 450°. Cut heavy-duty aluminum foil into eight 18-inch squares. Fold each square in half. Brush each square on 1 side of fold lightly with margarine. Place some of the tomatoes and mushrooms onto each margarine-brushed area. Top with 1 fillet. Season lightly with salt and pepper, then add some of the leeks and parsley. Fold foil half over to enclose filling, joining edges. Fold edges again to seal packet tightly. Place packets onto a baking sheet and bake for 8 minutes. Remove each packet with a large spatula and place on a plate. Carefully cut a large X in top of each packet with scissors or a sharp knife, then fold open. If fillets are over 1/2-inch thick, add three minutes to baking time. Makes 8 servings.
Approx. per serving: 268 calories; 5 grams of fat
1 pound scallops, rinsed and trimmed
2 cloves garlic, pressed or minced
1 small shallot or green onion, minced
1 teaspoon lemon rind (zest)
Juice from 1/2 lemon
1 cup spinach, chopped
1/4 cup white wine
1 cup fat-free chicken broth, either homemade or canned
Salt and pepper to taste
2 cups rice, cooked
Nonfat cooking spray
Spray a nonstick sauté pan with vegetable spray and heat on high. Add scallops and sauté for 1 minute or until slightly brown on each side. Remove scallops and set aside. Spray pan and add garlic, onion, and lemon zest, and sauté over low heat until soft. Raise heat to high and add spinach and wine. Add seasoning, broth, and lemon juice. Add scallops and simmer for 1 minute to heat through. Serve over cooked rice. Makes 4 servings.
Approx. per serving: 246 calories; 1 gram of fat
1-1/2 tablespoons corn oil margarine
1-1/2 tablespoons all-purpose flour
1/2 teaspoon salt (optional)
1/8 teaspoon pepper
1 cup 1% low-fat milk
1/2 cup low-fat cheddar cheese
2 10-ounce packages frozen chopped spinach, cooked and drained
2 pounds fish fillets
Preheat oven to 375°. Melt margarine in a saucepan over medium heat. Add flour, salt, and pepper, blending well. Stir in milk gradually. Cook until thickened, stirring constantly. Add cheese and cook over very low heat until cheese is melted, stirring constantly. Spread a layer of spinach in a 9 x 13-inch baking dish, cover with cheese sauce, then arrange fillets. Bake for 15 to 20 minutes or until fish flakes easily. Makes 6 servings.
Approx. per serving: 254 calories; 8 grams of fat
1 pound fish fillets
1 can tomatoes, drained and coarsely chopped
Salt and pepper to taste
1/4 cup fresh parsley, chopped
1/4 cup fine fresh bread crumbs
2 tablespoons green onion with top, minced
1 tablespoon corn oil margarine
2 cloves garlic, minced
Spoon half the tomatoes into a large microwave-safe dish. Arrange fillets in a single layer in prepared dish and sprinkle with salt and pepper. Cover with remaining tomatoes. Combine parsley, crumbs, green onion, margarine, and garlic in a small bowl and mix well. Sprinkle mixture over tomatoes. Cover loosely and microwave on High for 9 to 12 minutes or until fish is opaque. Let stand for 3 minutes before serving. Makes 4 servings.
Approx. per serving: 183 calories; 5 grams of fat
1 pound monkfish fillets or medallions, cleaned and trimmed
Juice of 1/2 lemon and 1/2 lemon cut into thin wedges
Seafood seasoning and pepper to taste
1 tablespoon fresh dill
Nonfat cooking spray
In a small bowl, combine lemon, dill, seafood seasoning, and pepper, mixing well. Pour over monkfish and let marinate. Spray grill or broiler with vegetable cooking spray and heat. Cook for 3 to 5 minutes depending on thickness, then turn and cook an additional 3 to 5 minutes until done or fish turns completely opaque. Do not overcook. Serve with lemon wedges. Makes 3 to 4 servings.
Approx. per serving: 147 calories; 3 grams of fat
Ed Begley, Jr. credits his Academy Award winning father, Ed Begley, Sr., for the inspiration to become an actor. But while the senior Begley is widely known for playing big screen “heavies,” the younger Begley is best known for his Emmy nominated performance as Dr. Victor Ehrlich on the long running series St. Elsewhere. In addition to the series, he has appeared on 7th Heaven, Roseanne, The Drew Carey Show, and Star Trek. On the big screen, he has appeared in Addams Family Reunion, Batman Forever, Pagemaster, The Accidental Tourist, and She Devil, among others.
1 pound farm-raised catfish fillets, cut into four portions
Dash of pepper
2 cups brown rice, cooked
2 tablespoons onion, grated
1/2 teaspoon curry powder
Lemon slices
1 tablespoon margarine
Hot pepper sauce to taste
Preheat oven to 350°. Grease a 9 x 13-inch baking dish. Arrange fillets in dish and sprinkle with pepper. In a bowl, combine rice, onion, and curry powder, mixing well. Spoon mixture over fillets. Top with lemon slices and dot with margarine. Cover and bake for 25 to 35 minutes or until fish flakes easily, removing cover for last few minutes to permit slight browning. Sprinkle with parsley. Serve with hot pepper sauce. Makes 4 servings.
Approx. per serving: 255 calories; 5 grams of fat
2 pounds flounder fillets
1/4 cup Chablis or other dry white wine
2 tablespoons teriyaki sauce
1/2 cup green onions, thinly sliced
2 teaspoons fresh basil or 1 teaspoon dried basil
Arrange fillets in a shallow 2-quart glass baking dish. Mix wine and teriyaki sauce in a small bowl, then pour over fillets. Sprinkle with green onions and basil. Cover loosely with plastic wrap and microwave on high for 8 to 9 minutes or until fish flakes easily, turning dish 1/2 turn after 4 minutes. Makes 6 servings.
Approx. per serving: 153 calories; 1 gram of fat
1 cup uncooked brown rice
1 pound flounder or sole fillets
1 cup onion, chopped
1 cup green bell pepper, cored, seeded, and chopped
1 cup tomatoes, chopped
1/4 cup white wine
1 teaspoon fresh basil or 1/2 teaspoon dried basil
1/2 teaspoon salt (optional)
1/4 teaspoon pepper
Cook brown rice according to package directions, starting 15 minutes before preparing flounder. Place fillets in a large pan with a cover. Place onion, green pepper, and tomatoes around fillets. Pour wine over fillets, then sprinkle with basil, salt, and pepper. Cover and cook over medium-low heat for 10 minutes or until fish flakes easily. Arrange fillets onto a serving platter and spoon rice around fillets. Spoon vegetables and sauce over fillets and rice. Makes 4 servings.
Approx. per serving: 315 calories; 2 grams of fat